Single-Leg Leg Press
Quick Information
Category
Hypertrophy
Difficulty
Intermediate
Equipment
Machine
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductors, Gluteus Medius
Movement pattern
Unilateral Leg Push
Training goal
Unilateral Strength
Sport
General Athletic Development
Overview
Purpose. Build unilateral quadriceps and glute strength with a stable, supported trunk.
How it fits the system. An intermediate-level unilateral leg push entry in the Hypertrophy section, programmed to develop unilateral strength. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Adductors, Gluteus Medius
Movement pattern
Unilateral Leg Push
Equipment
Machine
Difficulty
Intermediate
How to Perform
- Set a light load and place one foot in the centre of the platform.
- Keep the other leg out of the way and the hips square.
- Lower the platform under control towards the chest.
- Stop before the pelvis rotates or tucks.
- Press back up through the whole foot.
- Complete all reps then change legs.
Coaching Cues
- Keep the knee tracking over the second toe.
- Keep both hips level against the seat.
- Match reps and load on both sides.
Common Mistakes
- Letting the pelvis rotate towards the working side.
- Using a load that forces the knee inwards.
- Pressing only through the toes.
Progressions & Regressions
Progressions
Increase load or add a pause at the bottom.
Regressions
Bilateral leg press with an offset stance.
When to Use It
When to use
For rebuilding balance between legs and for extra quadriceps volume.
When not to use
If the knee cannot be controlled through the range.
Programming
3 sets of 8 to 12 reps per leg.
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