What Is the Single Leg Press?

The single leg press could be the newest secret weapon in your leg day arsenal. It’s fantastic for building those quads, hamstrings, and glutes while also helping you even out any muscle imbalances between your legs, making it a fantastic compound leg exercise. If you’ve been sticking to the regular leg press, it might be time to shake things up a bit and give this one a whirl. Your legs will thank you later! Many of us have a dominant leg that tends to do more work during exercises. Over time, this can lead to muscle imbalances and even injuries. The single leg press helps you focus on one leg at a time, ensuring both legs get equal love and attention. Plus, it’s a great way to switch things up and keep your workout routine fresh and exciting.

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How-to Do Single Leg Press

Sit on a leg press machine. Grasp the handles on either side. Place one foot in the middle of the platform and the other on the ground.  Extend your leg to release the weight then bend at the knee and hip until your thigh is parallel to the floor. Briefly hold.
Push through your glute and heel until your leg is fully extended.
Lock the weight lever before leaving the machine.

Muscle Worked

Primary Muscle Groups

Glutes

The glutes help you extend your thighs from the hips and drive you forward.

Hamstrings

The hamstrings flex your knees and extend and rotate your hips

Quads

"Quads" refers to your quadriceps femoris muscles which flex your leg from the hip joint and extend your leg from the knee joint.

Secondary Muscle Groups

Calves

The calves are the muscles at the back of the lower part of your legs

Abs

"Abs" refers to your abdominal muscles, which sit at the front of your trunk between your ribcage and pelvis

Adductors

The adductors are the muscles on the insides of your thighs that move your legs toward the midline of your body

Lower Back

The low back helps stabilize your spinal column and connects your upper body to your pelvis.

Pro Tips

Mind Your Foot Placement: Keep your foot centered on the platform to ensure even pressure and avoid straining your knee.
Engage Your Core: Keep your core tight throughout the exercise to help stabilize your body and protect your lower back.
Watch Your Range of Motion: Don’t let your knee come too close to your chest. You want a good range of motion, but not at the expense of your form.
Focus on the Heel: Drive through your heel rather than your toes. This helps engage your glutes and hamstrings more effectively.

Equipments

Leg Press Machine

Leg press machines are a seated squat alternative that help you grow and define your quads, glutes and hamstrings

Benefits of Single Leg Press

Balances Muscle Imbalances: By working one leg at a time, you can ensure both legs develop evenly, reducing the risk of injury.
Boosts Leg Strength: This exercise targets all the major muscles in your legs, including quads, hamstrings, and glutes. This makes the single leg press an excellent exercise for building serious strength and power.
Enhances Athletic Performance: Strong, balanced legs are key for improving performance in sports and other physical activities.
Improves Joint Stability: The controlled movement helps strengthen the stabilizing muscles around your knees and hips.
Increases Flexibility: By focusing on one leg, you can improve your range of motion and flexibility, which is crucial for overall leg health.

Alternatives

The following exercises target the same primary muscles using different equipment:

FAQ

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What Is the Single Leg Press?

How-to Do Single Leg Press