Single-Leg Leg Press

Quads, Glutes, HamstringsLeg Press Machine

The single-leg leg press targets the quads and glutes unilaterally while minimizing spinal loading. It helps fix left-to-right strength imbalances.

How to do it

1Sit in the leg press machine with your lower back and hips flat against the seat.

2Place one foot near the center of the sled and rest your non-working leg safely off to the side.

3Unlatch the sled and inhale as you smoothly bend your knee to lower the weight.

4Keep your knee tracking in line with your toes, preventing it from caving inward.

5Exhale and press through your heel to extend the leg, stopping just short of locking out your knee.

Common mistakes

Lifting your hips or lower back off the pad at the bottom, risking lower back injury.

Hard-locking your knee at the top, shifting load onto the joint.

Letting your knee cave inward during the movement, putting stress on the joint.

Breathing

Inhale as you lower the sled; exhale as you press the weight back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.