Strength Training · Bodybuilding

Single-Leg Press

The single-leg press is a supported machine exercise that trains your thighs and glutes one leg at a time, letting each side work independently.

How to do it

Sit with your back and pelvis against the seat pads.
Place your working foot near the platform’s center, in line with that hip.
Rest your unused foot on the stationary footrest, clear of the carriage.
Press the platform away until your working leg is nearly straight.
Release the locking handles.
Bend your working knee to lower the carriage as far as you can without your pelvis lifting from the pad.
Press through your whole foot to return the carriage to the starting position.

Knee collapsing inwardKeep your knee pointing in the same direction as your toes throughout the rep.
Heel liftingMove your foot slightly higher on the platform or shorten the lowering range so your heel stays planted.
Bouncing out of the bottomLower slowly enough to reverse direction smoothly without using momentum.
Snapping the knee straightFinish each press with a small bend in your knee rather than forcefully locking it.

Excessive load or depth can strain your knee or lower back as your position breaks down. An unsecured carriage can descend and trap you.

Set the safety stops to catch the carriage before it pushes you beyond your controlled range.
Start with much less than your two-leg working load; the empty carriage may already be challenging.
Fully engage the carriage locks before changing legs or getting out.
Use this machine only if it provides a stationary place for your unused foot outside the carriage path.

If you have knee, hip, or lower-back pain, use a lighter two-leg version in a comfortable range or ask a physiotherapist for guidance.

Front

Back

Primary muscles

Secondary muscles

Start with your weaker leg and match its reps with your stronger leg.