Quads exercise
Single Leg Press
Single-leg press for quads and glutes, useful for correcting imbalances.
- Primary muscleQuads
- Also worksGlutes
- EquipmentMachine
- TypeCompound
- MovementSquat
- LevelBeginner
- Quads
- Glutes
- Machine
How to do the Single Leg Press
4 steps, in the order you do them.
- Sit in the leg press with your back and hips against the pad, place one foot on the platform and the other on the machine's side footrest, out of the sled's path.
- Release the safety catches and lower the platform as far as you can while keeping your back and pelvis against the pad, with your knee aligned with your foot.
- Push through your whole foot until your leg is almost extended, without locking your knee.
- Finish your reps, engage the safety catches and switch legs.
Muscles worked
Common Single Leg Press mistakes
What goes wrong most often when you do the Single Leg Press, and how to fix it.
Your pelvis rotates and peels off the backrest as you go down.
Lower only as far as both sides of your hips stay on the seat.
Your working foot sits off to one side of the platform.
Place your foot in the center of the platform, in line with the hip on the same side.
You use your free leg to help by pushing on the edge of the platform.
Keep your free leg on the support or on the floor, away from the sled, for the whole set.
Alternatives to the Single Leg Press
They work the quads with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More quads exercises
Sissy SquatQuads · Bench
Overhead SquatQuads · Barbell
Smith Machine SquatQuads · Machine
Machine Leg PressQuads · Machine
Frequently asked questions
What muscles does the Single Leg Press work?
The Single Leg Press works mainly the quads. It also works the glutes.