Single Leg Press

A compound leg press movement performed on one leg using a guided machine. Develops unilateral leg strength while reducing balance demands compared to free-weight pressing variations.

Instructions

1. Sit in the leg press machine with your back and head resting firmly against the padded support.
2. Position one foot on the platform at approximately shoulder-width apart.
3. Keep the other leg lifted off the platform or extended.
4. Your knees should start at approximately 90 degrees.
5. Select an appropriate weight on the machine.
6. Press through your heel, extending your knee and driving the platform away from you.
7. Extend fully without locking out your knee; maintain slight tension at the top.
8. Lower back down in a controlled manner until your knee returns to approximately 90 degrees.
9. Complete all repetitions on one leg before switching to the other side.

Tips

• Keep your back firmly against the pad; avoid lifting your lower back or hips.
• Drive through your heel rather than your toes for optimal muscle engagement.
• Maintain control throughout; avoid fast, jerky movements.
• Use a weight that challenges you while allowing for proper form.
• Perform 8-12 reps per leg; this is a demanding movement.
• Rest adequately between legs as single-leg pressing is fatiguing.