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Single-Leg Press

Single-Leg Press trains 5 of the 18 muscle groups Full Coverage tracks: Quads 100%, Glutes 50%, Adductors (inner thigh) 30%, Hamstrings 15%, Calves 10%.

Backbone movement Level: Beginner Machines Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Single-Leg Press - Start position
Start position
Single-Leg Press - Finish position
Finish position

How to do it

  1. Sit in a leg press machine with one foot placed on the platform.
  2. Keep the other leg off the platform, resting to the side.
  3. Release the safeties and lower the platform by bending your knee.
  4. Stop when your knee is near a 90-degree angle.
  5. Drive through the heel to press the platform back up.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Squat, it loads Lower back / erectors 30 points lower, Abs 15 points lower, Adductors (inner thigh) 15 points lower. It needs Machines where the other uses Barbell. Compared with the Leg Extension, it loads Glutes 50 points higher, Adductors (inner thigh) 30 points higher, Hamstrings 15 points higher.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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