Sled 45 degrees One Leg Press

The Sled 45 degrees One Leg Press is a dynamic lower body exercise that targets your quadriceps, hamstrings, glutes, and calves. This compound movement helps build strength, stability, and power in your lower body while also engaging your core muscles. To perform this exercise, you position yourself on the seated leg press machine, with one foot placed on the footplate and the other leg extended straight out in front of you. The foot of the extended leg should be flexed to maintain stability. With proper form and control, you push the footplate away from you using the leg that is positioned on it, extending your knee until your leg is straight. You then slowly return to the starting position without locking out your knee and repeat the movement for the desired number of repetitions. The Sled 45 degrees One Leg Press is especially beneficial for athletes or individuals looking to improve their explosive power, as it closely mimics movements involved in running, jumping, or sprinting. It helps to enhance overall leg strength and stability, which can translate into improved sports performance and reduce the risk of injury during activities that require lower body power. Remember to focus on maintaining proper form throughout the exercise and avoid using your back or upper body to assist in lifting the weight. Adjust the machine settings and weight load according to your strength and fitness level, gradually increasing the resistance as you progress. As with any exercise, it's essential to listen to your body and stop if you experience any pain or discomfort. Always consult with a fitness professional to determine if this exercise is suitable for your specific needs and goals.

Instructions

• Start by positioning yourself on the sled with your back against the backrest and one foot on the foot plate.
• Press through the foot that is on the foot plate to extend your leg and push the sled away.
• Keep your torso and the non-working leg stable throughout the movement.
• Continue pushing until your leg is almost fully extended, avoiding locking out your knee.
• Slowly return the sled back to the starting position by bending your knee and hip joint.
• Repeat the movement for the desired number of repetitions, then switch to the other leg.

Tips & Tricks

• Use proper form and technique to maximize the effectiveness of the exercise.
• Start with a weight that allows you to perform the exercise with control and without straining.
• Engage your core throughout the movement to stabilize your body.
• Focus on pushing through the heel of the working leg to activate the muscles in your glutes, hamstrings, and quads.
• To add variety and challenge, try using different foot positions on the sled.
• Incorporate unilateral training by performing the exercise one leg at a time to address any muscle imbalances.
• Control the speed of the movement, focusing on the eccentric and concentric phases of the exercise.
• Gradually increase the weight and intensity as you build strength and improve your form.
• Avoid rounding your back or letting your knees cave in during the exercise.
• Remember to breathe properly during the exercise, inhaling on the eccentric phase and exhaling on the concentric phase.