Sled Alternating Single Leg Negativ Press

Muscles worked

Setup

1. Sit firmly in the sled machine with your back and head pressed against the backrest and your tailbone tucked.
2. Place both feet on the platform hip-width apart with toes pointing slightly outward.
3. Extend your legs to push the weight up and disengage the safety handles, maintaining a slight bend in the knees.

How to do it

1. Lift your left foot slightly off the platform and inhale as you slowly lower the sled using only your right leg over a 3-5 second count.
2. Once the sled reaches the bottom of your comfortable range of motion, place your left foot back onto the platform.
3. Exhale as you push the sled back to the starting position using both legs with equal force.
4. Repeat the movement by lifting the right foot and lowering the sled slowly with the left leg, alternating sides each rep.

Form checklist

• Keep your lower back and hips pressed firmly against the seat to protect the spine.
• Ensure the working knee tracks directly over the middle of the foot, avoiding internal collapse.
• Maintain a controlled, slow tempo during the single-leg lowering phase; do not let the weight drop.
• Keep your core braced throughout the transition from two legs to one to prevent hip shifting.

Pro tips

• Focus on 'fighting' the weight on the way down to maximize eccentric muscle damage and growth.
• Keep your non-working foot very close to the platform so you can quickly transition back to the two-legged press.

Make it harder

• Increase the eccentric duration to 6-8 seconds per repetition.
• Add a 2-second isometric hold at the bottom of the single-leg descent before placing the second foot back on.

Frequently asked

What muscles does the sled alternating single leg negativ press work?

The sled alternating single leg negativ press primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the sled alternating single leg negativ press?

The sled alternating single leg negativ press uses dumbbell.

Is the sled alternating single leg negativ press good for beginners?

The sled alternating single leg negativ press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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