Legs · Compound

Single-Leg Leg Press

A one-leg press that trains each leg on its own to even out imbalances.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Hamstrings
EQUIPMENT
Leg press machine
LEVEL
Intermediate
REPS
10-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit in the leg press and place one foot in the middle of the platform.

  2. Release the safeties with a light load.

  3. Lower the platform under control as deep as your hips allow.

  4. Press back up without locking the knee.

COMMON MISTAKES

  • Lower back peeling off the pad at the bottom; stop the depth just before that point.
  • Locking the knees hard at the top; stop just short of lockout.
  • Knees caving in; keep them in line with the feet.

TIPS

  • Push through the whole foot and control every inch of the descent.

QUESTIONS

Which muscles does Single-Leg Leg Press work?

The main muscle is Quads, Glutes. It also works Hamstrings.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Leg Leg Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Leg Leg Press?

These train the same muscles: Leg Press, Bulgarian Split Squat, Step-Up.