Single-Leg Leg Press

Technique

The single-leg leg press works one leg at a time on a standard leg press machine. It exposes and corrects strength differences between the legs and lets you train the quads and glutes hard with less total load on the machine and the spine.

Steps

1. Sit in the leg press with your back flat against the pad and place one foot in the middle of the platform
2. Release the safety and keep the other foot on the floor or resting on the frame
3. Lower the platform under control until your knee is bent at least to 90 degrees without your hips lifting off the seat
4. Press through the whole foot to extend the leg without locking the knee, then switch sides after the set

Common mistakes

• Letting the knee drift inward as you press
• Going so deep that the pelvis rolls off the seat

Variations

• Single-leg leg press with the foot high on the platform for more glutes
• Single-leg leg press with a pause at the bottom

FAQ