Exercise guide
Sled Side Leg Press
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral variation targets the adductors and glutes more intensely than a standard leg press by altering the angle of force. It is highly effective for improving hip stability and correcting bilateral strength imbalances in the lower body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit sideways on the leg press machine with your torso perpendicular to the platform.
- Place the foot of the leg closest to the platform firmly on the sled, positioned in the center or slightly high.
- Grip the machine handles or the seat edge firmly to stabilize your upper body and keep your hips anchored.
- Disengage the safety bars while maintaining full tension in the working leg.
How to do it
- Exhale and drive through the mid-foot to extend the sled, stopping just before the knee locks out to maintain tension.
- Inhale and slowly lower the sled under control until the knee reaches a 90-degree angle or the limit of your comfortable range.
- Maintain a controlled 2-1-2 tempo: two seconds down, a one-second pause at the bottom, and two seconds up.
- Complete the full set on one leg before rotating your body to switch to the other side.
Form checklist
- Keep the working knee tracking directly over the toes, preventing it from caving inward.
- Ensure your hips and glutes stay firmly planted against the seat throughout the entire movement.
- Maintain a neutral spine and avoid twisting your torso toward the platform during the press.
- Keep the non-working leg tucked safely out of the path of the sled.
Pro tips
- Focus on driving through the heel and mid-foot to maximize glute and adductor recruitment.
- Pause for a full second at the bottom of the movement to eliminate momentum and increase the stretch on the inner thigh.
Make it harder
- Increase the range of motion by lowering the sled as deep as hip flexibility allows without the lower back rounding.
- Implement a 4-second slow eccentric (lowering) phase to maximize time under tension.
Frequently asked
- What muscles does the sled side leg press work?
- The sled side leg press primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the sled side leg press?
- The sled side leg press uses sled machine.
- Is the sled side leg press good for beginners?
- The sled side leg press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
- Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps