Single Leg Press

Single Leg Press is a lower body exercise and primarily targets the quadriceps. To a lesser degree, it also works the hamstrings, glutes, and calves.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Single-Leg Press is a highly effective lower body exercise that targets the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability. By isolating one leg at a time, this exercise helps to correct muscle imbalances, improve unilateral strength, and enhance overall lower body symmetry. Utilizing a leg press machine, the Single-Leg Press allows for controlled movement and adjustable resistance, making it suitable for individuals at various fitness levels. This exercise is particularly beneficial for those looking to increase muscle hypertrophy, enhance athletic performance, or rehabilitate from lower body injuries.

Execution

How to Execute Single-Leg Press

Setup

  1. Adjust the seat and backrest of the leg press machine to a comfortable position. Ensure that your back is fully supported and your hips are aligned with the seat.
  2. Sit down on the machine and place one foot on the platform, positioning it in the center. Your other foot should be flat on the floor or resting on the machine's footrest.
  3. Adjust the weight to an appropriate level for your strength and experience.
  4. Grip the handles on the sides of the machine to stabilize your upper body.

Execution

  1. Begin by pressing the platform away from you with your working leg, extending your knee but not locking it out completely.
  2. Exhale as you press the weight away, focusing on engaging your quadriceps, hamstrings, and glutes.
  3. Pause briefly at the top of the movement, ensuring that your leg is fully extended but not locked.
  4. Inhale as you slowly lower the platform back towards you, bending your knee and controlling the descent.
  5. Continue lowering until your knee is at approximately a 90-degree angle or until you feel a comfortable stretch in your working leg.

Finishing

  1. Complete the desired number of repetitions for your working leg.
  2. Carefully switch legs and repeat the exercise for the opposite leg.
  3. Once both legs have completed the set, safely re-rack the weight and step off the machine.
  4. Perform any necessary stretches or cool-down exercises to aid in recovery.

Discover More Quads Exercises

There are many other quads exercises that you can use in your training

Bulgarian Split Squats Leg Press Barbell Squat, High Bar Leg Extensions Hack Squats Smith Machine Squats Front Squats Goblet Squats Dumbbell Squats Heel Elevated Squats Step Ups Sissy Squats Pistol Squats Wall Sits Horizontal Leg Press Pendulum Squat Belt Squat Reverse Nordic Curl