Single Leg Squat (Sled)

A unilateral squat variation performed against a weighted sled to develop single-leg strength and stability.

Instructions

1. Load a sled to an appropriate weight and position yourself in front of it.
2. Grasp the handles at waist to chest height with both hands.
3. Shift your weight onto one leg; the non-working leg can extend slightly or remain lightly on the ground.
4. Squat down on the working leg, bending the knee while pushing the sled away with both hands.
5. Descend until the working leg’s thigh approaches parallel to the ground.
6. Drive through the working leg to return to standing position and complete all reps.

Tips

• Keep your torso upright and core engaged throughout the movement.
• The knee should track over your toes; avoid valgus collapse inward.
• Use the sled handles for balance and stability; minimal assistance from arms.
• Your non-working leg can lightly touch the ground for balance but should contribute minimally.
• This exercise develops exceptional single-leg strength and stability.