Single Leg Press (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. Step 2Starting Position
   • Extend the working leg to release the safety catches.
   • Grip the side handles for stability.
   • Engage your core.
3. 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.
4. 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.