Machine Single-Leg Leg Press
Unilateral machine leg press that targets quads, glutes, and hamstrings to build lower body strength and correct imbalances; increases core stability demand over bilateral version.
About Exercise
Equipment
Leg Press Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius, Soleus
Adductors
3/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit in the leg press machine with back against the pad and adjust seat for 90-degree knee bend at start. Place one foot centered on the platform, other foot off for stability, and grasp side handles.
- Disengage safeties by pushing platform slightly forward with working leg.
- Inhale and bend knee to lower platform until thigh is parallel to floor, keeping knee aligned with toes.
- Exhale and drive through heel to extend leg, pushing platform away without locking knee.
- Pause briefly at top to maintain tension.
- Lower platform controlledly for next rep.
- Complete set for one leg, re-engage safeties, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toes
- Core braced tight
- Back flat against pad
- Avoid hip lift
Breathing
Inhale during lowering phase, brace core, and exhale forcefully during the push.
Tempo
3-0-1
Range of Motion
Lower until knee reaches 90 degrees or slightly below with hips staying on pad; extend to near full knee straightening without hyperextension.
Safety
Safety Notes
- Avoid if acute knee or lower back injury
- Start with light weight to master form
- Keep slight knee bend at top to protect joint
- Ensure full foot contact on platform
- Stop if pain in knee or spine occurs
Spotting
Not typically needed due to machine safeties; use lighter weight or assistance handles if balance issues arise.
Common Mistakes
- Knee caving inward
- Hips lifting off seat
- Locking knees at top
- Using momentum to lower
- Uneven foot pressure
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion for depth
- Hip flexion range to 90 degrees
Build Up First
- Master bilateral leg press form
- Core stability control
- Balance on single leg under load
Also known as
Single-Leg Leg Press, One-Leg Leg Press, Unilateral Leg Press
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