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Quadriceps · Intermediate

Single-Leg Leg Press

Machine-supported unilateral leg press for quadriceps and glute strength with independent side loading.

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Single-Leg Leg Press demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Leg Press Machine

Sets × reps

3 × 15 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit in the leg press and place one foot on the platform where the knee tracks comfortably.
  2. 02Keep the other foot clear and the pelvis flat against the seat.
  3. 03Unlock the sled and lower it until the working knee bends through a controlled range.
  4. 04Press the platform away through the whole foot without locking the knee hard.
  5. 05Finish the set, lock the sled safely, then switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLeg Press MachineRelated variationLow-Foot Leg PressRelated variationHigh-Foot Leg Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBand-Suspended Barbell Lying Alternating Leg PressComparable substituteAlternating Heel-Touch Side-Kick SquatComparable substituteKettlebell Deficit Sumo Squat from Step Boxes

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