Single-Leg Leg Press
A leg press performed one leg at a time. Addresses strength differences between sides while giving the quadriceps and glutes a stable, supported challenge.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Gluteus Medius
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit in the leg press with your back flat on the pad. Place one foot in the center of the platform and rest the other foot on the floor or frame. Release the safeties.
Lower the platform by bending the working knee under control.
Keep the knee tracking over your toes and your hips on the seat.
Press through the whole foot to extend the leg without locking the knee.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Center the foot
Hips stay down
Control the knee path
Common mistakes
Using the same load as the two-leg version
Knee drifting inward
Twisting the hips on the seat
Safety notes
Start with well under half your two-leg load.
Keep the safety handles within reach.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.