Single-Leg Press: Exercise Overview
The single-leg press is a unilateral, machine-based exercise designed to target the quadriceps, glutes, and hamstrings, with secondary engagement of the core for stability. By working one leg at a time, this variation helps address strength imbalances, enhances unilateral leg strength, and improves coordination, making it a valuable accessory to bilateral leg exercises like squats or the standard leg press.
This exercise is ideal for building lower-body strength and stability, particularly for athletes or lifters seeking functional fitness or rehabilitation benefits. It’s a versatile addition to leg-focused workouts, lower-body sessions, or full-body routines, offering a controlled environment to isolate each leg effectively (Schoenfeld, 2010).
How to Perform the Single-Leg Press
- Sit in the leg press machine, placing one foot hip- to shoulder-width apart on the platform, toes pointing straight ahead, and the other foot resting on the footrest below.
- Ensure your foot placement allows for a full range of motion at the hip and knee, then grasp the handles, brace your core, and retract your shoulder blades—this is your starting position.
- Lower the platform toward your body by bending your knee, keeping it aligned with your middle toes and weight evenly distributed across your foot, until you reach maximum depth without losing form.
- Pause briefly at the bottom, then push through your foot to extend your knee and return to the starting position, stopping just short of full lockout.
- Repeat for the desired number of repetitions, then switch to the other leg, maintaining consistent posture throughout.
Tips for Optimal Performance
- Maintain Knee Alignment: Keep your knee tracking over your middle toes to avoid inward collapse, protecting the joint and ensuring proper muscle engagement (Escamilla et al., 2001).
- Control the Movement: Lower and press the platform slowly to maximize muscle activation and avoid bouncing at the bottom, which reduces momentum and injury risk (Schoenfeld, 2016).
- Keep a Neutral Spine: Press your lower back against the pad and avoid rounding your spine or lifting your hips to maintain stability and reduce strain (McGill, 2010).
- Prevent Lockout: Stop just short of fully extending your knee at the top to keep tension on the quads and glutes, enhancing muscle activation.
- Avoid Rotation: Ensure your hips and torso remain stable and do not rotate to maintain unilateral focus and proper form (Wirth et al., 2016).
- Breathe Properly: Inhale as you lower the platform and exhale as you push it back up to support core stability and muscle oxygenation.
Meta TitleSingle-Leg Press: Ultimate Guide to Building Unilateral Leg Strength Meta DescriptionLearn how to perform the single-leg press to sculpt strong quads, glutes, and hamstrings while addressing imbalances. Discover step-by-step instructions, expert tips, and benefits for your workouts. Tagline“Press One Leg at a Time: Build Balanced Strength with the Single-Leg Press!”
