Sled Narrow-Stance 45-Degree Leg Press

Sled 45-Degrees Narrow Stance Leg Press

- Weights (optional, depending on fitness level)

Positioning

1. Adjust the Machine: Set the seat and backrest of the leg press machine so that when you sit down, your knees are aligned with the pivot point of the machine. Adjust the foot plate if needed.
2. Set Weights: Load the desired amount of weight onto the sled, if you’re using weights. Start with a light weight to learn the movement before progressing.
3. Enter Position: Sit down on the machine and place your back against the padded backrest.

Foot Placement

1. Feet Position: Place your feet on the foot plate shoulder-width apart, with your toes pointing slightly outward. Your heels should be slightly elevated, ensuring that the pressure is distributed across the balls of your feet.

Movement

1. Starting Position: Begin with your knees bent at about a 90-degree angle. Your thighs should be parallel to the foot plate.
2. Push: Inhale and press through your heels to extend your legs, pushing the sled upwards. Keep your back flat against the backrest and avoid lifting your hips.
3. Lockout: Extend your legs fully, but do not lock your knees at the top of the movement. Maintain a slight bend in your knees.
4. Return: Exhale as you slowly lower the sled back down by bending your knees until they reach the starting position (approximately 90 degrees).
5. Repeat: Perform the desired number of repetitions, maintaining control throughout the movement.

Tips

- Keep your core engaged to support your spine.
- Avoid letting your knees cave in; they should track in line with your toes.
- Start with 8-12 repetitions for 2-3 sets, adjusting weight and repetitions as you become more comfortable with the exercise.

Safety

- Always use a spotter if you are lifting heavy weights.
- If you feel any discomfort or pain, stop the exercise and reassess your form.