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Last updated March 5, 2026
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QuadricepsglutesHamstrings
Single Leg Press (Machine)
Press the sled with one leg at a time on a leg press machine. Addresses strength imbalances between legs and increases the workload on each leg independently.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringscalvesdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit in the leg press machine with your back and hips firmly against the pad.
- Place one foot in the center of the platform at roughly hip height.
- Keep the other foot off the platform — either hanging or resting on the floor.
- Step 2Starting Position
- Extend the working leg to release the safety catches.
- Grip the side handles for stability.
- Engage your core.
- Step 3Execution
- Slowly bend the working knee to lower the sled toward your chest.
- Lower until your knee reaches approximately 90 degrees of flexion.
- Press through the whole foot — heel, midfoot, and toes — to extend the leg.
- Do not fully lock out the knee at the top.
- Step 4Tips
- Start with lighter weight than your bilateral leg press.
- Keep your lower back pressed into the pad at all times.
- Place your foot higher on the platform to emphasize glutes, lower for quads.
- This is excellent for identifying and correcting left-right strength imbalances.