Exercise guide · Beginner · Compound

Sled 45° Leg Press (Back Pov): How to Do It & Muscles Worked

The sled 45° leg press (back POV) is a compound lower body exercise performed on a sled machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The movement involves extending and flexing the legs to press a weighted footplate away from and toward the body.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Sled Machine
Level · type
Beginner · Compound
Demonstration of the sled 45ã‚â° leg press (back pov)
Front view: muscles worked by the sled 45ã‚â° leg press (back pov). Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the sled 45ã‚â° leg press (back pov). Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the sled 45ã‚â° leg press (back pov)

  1. Step 1: Adjust the seat of the sled machine so that your knees are at a 45-degree angle.
  2. Step 2: Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
  3. Step 3: Grip the handles on the sides of the seat for stability.
  4. Step 4: Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
  5. Step 5: Pause for a moment at the fully extended position.
  6. Step 6: Slowly bend your knees and lower the footplate back towards your body, controlling the movement.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the sled 45ã‚â° leg press (back pov) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sled 45° Leg Press (Back Pov) alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.