Single-Leg Leg Press

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Sled Machine or Lever Machine

Technique

1. Sit in the leg press with the back and hips flat on the pad and place one foot in the middle of the platform.
2. Keep the other foot on the floor or the side rest, off the platform.
3. Release the safeties and lower the platform until the knee is about 90 degrees.
4. Press up through the whole foot without locking out the knee.
5. Switch legs after the set and use a lighter weight than for two legs.

Cues

• Use a lower weight than with two legs.
• Keep the hips level and flat on the seat.
• Keep the knee over the toes.

Common mistakes

• Letting the hip lift or twist off the seat.
• The knee caving inward.
• Locking out the knee hard.
• Using too much weight and a short range.

Alternatives

• Leg Press
• Bodyweight Split Squat
• Pistol Squat