Sled Lying Single Leg Squat

Sled Lying Single Leg Squat Exercise Description

The Sled Lying Single Leg Squat is a unilateral variation performed on a sled leg press machine. It emphasizes the quadriceps while also engaging the gluteus maximus and adductor magnus for hip extension, with the hamstrings and calves contributing to control and stabilization. Because your trunk is supported by the back pad, you can focus on precise knee tracking, even depth, and consistent foot pressure without balance demands. The closed‑chain pattern closely resembles a squat/press, making it useful for addressing side‑to‑side differences in lower‑body mechanics and force production. Proper setup and controlled range of motion are key to maintaining a neutral spine and steady pelvis throughout.

Muscle Groups: Quads
Target Muscles: Vastus Lateralis
Assisting Muscles: Adductor Magnus, Gluteus Maximus
Stabilizing Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head, Gluteus Medius, Soleus, Tibialis Posterior
Body Area: Lower Body
Body Parts: Legs, Upper Legs
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Sled Machine
Exercise Patterns: Squat
Exercise Type: Strength
Functional Grouping: Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Outer Quad
Movement Direction: Other
Muscle Position: Lateral
Gender: Male

How To Do The Sled Lying Single Leg Squat Exercise

‘- Set the machine’s safety stops so the sled cannot descend beyond your comfortable hip and knee flexion.
– Lie back with head, shoulders, and pelvis on the pad; grip the handles to anchor your torso.
– Place one foot fully on the platform, aligned with the hip and turned slightly out as comfortable; keep the other leg relaxed and clear of the platform.
– Brace your trunk in neutral, ribs stacked over pelvis; keep pelvis level.
– Center pressure through midfoot and heel so the big toe stays in contact without lifting the heel.
– Unlock the sled and inhale to maintain bracing.
– Lower by flexing hip and knee, allowing the ankle to dorsiflex; keep the knee tracking over the second–third toe, avoiding valgus or varus.
– Descend until your thigh approaches your torso without the pelvis posteriorly tilting or the hips lifting off the pad.
– Press the platform away by extending knee and hip; keep foot pressure even and avoid rotating the pelvis.
– Finish with the knee fully straight but not forcefully locked; re-lock the sled under control.
– Switch legs and repeat with the same setup and alignment.

Sled Lying Single Leg Squat Tips

‘- Set the safety stops before starting so the sled cannot go deeper than your comfortable hip and knee flexion.
– Keep your head, shoulders, and pelvis in contact with the back pad and use the handles to anchor your torso.
– Place the working foot fully on the platform in line with the hip, with a slight outward turn only as comfortable.
– Let the non-working leg stay relaxed and fully clear of the platform.
– Brace your trunk so the spine stays neutral with ribs stacked over pelvis and the pelvis level.
– Keep pressure centered through midfoot and heel, maintaining big-toe contact without letting the heel lift.
– As you lower, flex hip and knee together and allow the ankle to dorsiflex while keeping the knee tracking over the second–third toe.
– Do not descend past the point where your thigh approaches your torso if the pelvis would start to posteriorly tilt or lift off the pad.
– When pressing the platform away, extend hip and knee while keeping foot pressure even and the pelvis from rotating.
– Finish each rep with the knee straight but not forcefully locked, then re-lock the sled under control before switching legs.

Sled Lying Single Leg Squat Beginner Introduction

The Sled Lying Single Leg Squat uses a sled-style leg press machine so one leg can work independently while the upper body rests against the back pad. This setup places the spotlight on the quads, with strong support from the glutes, inner thigh, hamstrings, and calves. Because the torso is supported, attention shifts away from balancing and toward how the leg moves, how far the sled travels, and how the foot connects to the platform throughout the motion.

The path of the movement resembles a squat or leg press, making it well suited for comparing one side of the lower body to the other in terms of strength and movement patterns. The machine’s safety stops and the guided track help create a controlled path as the hip and knee bend and straighten. Throughout the exercise, the spine rests in a natural curve against the pad while the hips remain steady, encouraging smooth knee alignment and even pressure through the foot from start to finish.