Single Leg Press
EquipmentLeg Press Machine
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes
Tertiary:Core, Hip Muscles
Stabilizer:Upper Back, Calves
📋 How to Perform
- Load the desired weight onto the machine and position yourself in the provided seat.
- Position your right foot toward the upper center of the platform and rest your left foot on the bottom of the platform.
- Next, begin the exercise by releasing the pin so that all the weight is now supported by your right leg.
- Bend at the knee and lower the weight down until the your upper and lower leg form a 90 degree angle.
- Drive the weight back up with your right heel until your leg is almost completely straight. Do NOT lock your knee. This completes one rep.
⚠️ Common Mistakes to Avoid
- Letting the working hip lift or twist off the seat, which loads the lower back unevenly.
- Letting the knee drift inward as you press, which twists the knee and loads it unevenly.
- Pushing through the toes so the heel lifts, which shifts stress onto the front of the knee.
