라이브러리로시작 
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운동 라이브러리
Sled 45 Degrees One-Leg Press
A single-leg press on the 45-degree sled machine, combining heavy unilateral quad and glute loading with the stability of the inclined carriage.
하체머신Single-leg press
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Single-leg press
준비 자세
- 01Sit in the 45-degree sled with hips and low back flat against the pad.
- 02Place one foot mid-platform, in line with the hip on that side.
- 03Keep the free foot off the platform, resting to the side or on the frame.
- 04Unrack the sled with both hands on the handles and the working knee soft.
수행
- 01Lower the sled under control until the knee comes toward the chest.
- 02Stop before the hips tuck or lift off the pad.
- 03Press through midfoot and heel back to the start.
- 04Finish with a soft knee, never a hard lockout.
체크포인트
- -Low back stays glued to the pad at the bottom.
- -The knee tracks over the foot without drifting inward.
- -The sled moves at a steady tempo in both directions.
- -Range of motion matches on left and right legs.
흔한 실수
- -Cutting depth because the load is left too close to two-leg numbers.
- -Letting the pelvis roll under at the bottom.
- -Locking the knee hard against a heavy sled.
- -Assisting with the free leg on hard reps.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps per side, weak leg first.
- -Start near half of your two-leg sled load and adjust from depth quality.
- -Useful for evening out strength before returning to bilateral pressing.