Single-Leg Leg Press

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) HamstringsQuads
Equipment Machine
Emphasis Compound
Type Push

Single-Leg Leg Press Instruction

  • Sit inside a leg press machine.
  • Put one foot in the middle of the platform with the vacant leg placed on the floor in a secure position.
  • Extend your leg to push the weight up and release the safety.
  • With a slight bend in the knee, lower the weight slowly until your knee reaches just a little more than 45-degrees.
    • Feel your glute, hamstring, and quad musculature loading for the press.
    • Your low back should not "curl under". This means you have lowered the weight too low.
  • Drive through your heel and extend your leg back to the starting position again.


  • Do not lock your knees at any point.
  • Focus on the range of motion and the quality of the movement. Don't use excessive momentum. 
  • Don't let your knee track internally or externally severely. 
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