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Single-Leg Press 10s · no sound

Single-Leg Press

A machine leg press driven by one leg at a time, loading the quadriceps with the torso fully supported.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Set the seat so your working knee starts bent without your hips rolling off the pad.
  2. Place one foot flat in the center of the sled and let the other leg rest clear of it.
  3. Grip the handles, press your lower back into the pad, and release the safety catches.
  4. Lower the sled under control until the working knee reaches roughly a right angle.
  5. Drive the sled away by extending the knee and hip, stopping just short of lockout.
  6. Complete the reps on that side, reset the safeties, and switch legs.

Common mistakes

  • Locking the knee out forcefully at the top, which dumps tension into the joint.
  • Letting the hips roll off the pad at the bottom, which rounds the lower back under load.
  • Loading the sled too heavily, which is the main cause of knee and back complaints on this machine.
  • Letting the working knee drift inward instead of tracking over the foot.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Pause Squat Beginner Pause Squat Quads Bodyweight Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell

Similar exercises

Belt Squat Beginner Belt Squat Quads Machine Machine Hack Squat Beginner Machine Hack Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine Pendulum Squat / V-Squat Beginner Pendulum Squat / V-Squat Quads Machine

Good to know

What muscles does the Single-Leg Press work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Single-Leg Press?
It uses a machine. Without it, the Kettlebell Goblet Squat and the Pause Squat train the same muscles the same way.
Is the Single-Leg Press good for beginners?
GymVim rates it beginner.

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