Single-Leg Press
- Pro
- Intermediate
- Gym
The single-leg press sits you in a leg press machine with one foot centered on the platform, pressing the weight away through a bent knee before you switch sides. Working unilaterally isolates the quads and glutes and exposes any strength gap between legs that the two-leg press can hide. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Quads, Glutes
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit in the leg press with one foot centered on the platform.
- Release the safeties and unlock your knee.
- Lower until your knee is near 90 degrees.
- Press through your whole foot; finish the set, then switch legs.
Form cues
- Line your knee up with your second toe.
- Exhale as you press the weight away.
- Keep your lower back flat against the pad.
Common mistakes
- Knee caves inward under the load. Push your knee out over your toes.
- Hips shift sideways to help push the weight. Keep your hips level and centered on the seat.
- Knee locks out hard at full extension. Stop just short of locking your knee straight.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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