Single-Leg Machine Leg Press

Single-Leg Machine Leg Press

Type: Compound Muscle: Quadriceps Equipment: Machine

A variation of the leg press performed with one leg at a time.

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+Builds single-leg leg strength
+Helps spot strength differences
–Balance and control can limit loading
–Deep range may stress knees

This exercise targets:

Quadriceps

Quads

Glutes

Glutes

Abductors

Hamstrings

Hamstrings

Adductors

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat so your back is flat and you can reach the platform comfortably
Set safeties; grip handles and keep hips and lower back against the pad
Place one foot centered on the platform; midfoot/heel pressure
Unrack, then lower slowly until knee is about 90° (or hips stay down)
Keep knee tracking over toes; don’t let it cave inward or drift out
Press through heel to extend without locking the knee
Breathe: inhale down, exhale as you press up; switch legs and repeat