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machine squat Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
45-Degree Sled Leg Press
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: adductors, hamstrings
DEFAULT REP RANGE
8-15 reps
INTERVAL REST TARGET
120s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Pull yourself down into the seat using the side handles so your tailbone never curls off the pad.
- Place feet shoulder width apart (lower on the sled for quads, higher for glutes).
- Lower the sled as deep as your hip mobility allows without your lower back rounding.
- Press to full extension while keeping a soft micro-bend in the knees.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Machine Hack Squat
machine • intermediate • Rest 150s
Same movement pattern Easier setup
Dumbbell or Kettlebell Goblet Squat
dumbbell • beginner • Rest 90s
Same target muscles Easier setup
Dumbbell Bulgarian Split Squat
dumbbell • intermediate • Rest 120s