Single leg press

The single leg press is a lower-body strength exercise performed on a leg press machine, but using one leg at a time instead of both.

How It’s Done

1. Setup

   • Sit on the leg press machine with your back and head supported by the pad.

   • Place one foot (usually starting with your stronger leg) in the center of the platform.

   • The other leg can rest off the platform or bent at the side.

2. Execution

   • Unlock the safety handles.

   • Lower the platform slowly by bending your working leg’s knee until it reaches about a 90° angle (or slightly deeper if comfortable).

   • Push the platform back up by extending your leg, but don’t lock your knee fully at the top.

   • Repeat for desired reps, then switch legs.

Muscles Worked

• Primary: Quadriceps

• Secondary: Glutes, hamstrings, calves

• Core: Helps stabilize your body during the press

Benefits

• Balances strength between legs (corrects muscle imbalances)

• Increases stability and control in each leg

• Improves athletic performance for activities requiring single-leg power (running, jumping, sports)

Tips

• Keep your core tight to prevent your hips from twisting.

• Control the movement — avoid bouncing at the bottom.

• Adjust the foot position for emphasis:

  • Higher on the platform = more glutes/hamstrings

  • Lower = more quads