Single Leg Leg Press

Starting Posture

Sit comfortably on the leg press machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. Place one foot in the center of the footplate and extend the other leg straight out in front of you.

How to Exercise

Press through your heel and extend your leg, pushing the footplate away from you until your leg is almost fully extended. Slowly lower the weight back down, keeping tension in your working leg throughout the movement.

Breath Control

Inhale as you lower the weight and exhale as you push the weight back up.

Common errors

Using too much weight, allowing your back to come off the backrest, or relying on the non-working leg for assistance are common mistakes to avoid.

Weights

Start with a weight that allows you to perform 10-12 reps with proper form. Gradually increase the weight as you build strength and endurance.

Grips

There is no specific grip required for the single leg leg press as the focus is primarily on lower body strength.

Variations

You can vary the foot placement on the footplate to target different muscles in the legs. Placing your foot higher on the footplate will target more of the glutes and hamstrings, while placing it lower will target the quadriceps.

Comments and tips

Keep your core engaged and maintain control throughout the movement. Focus on using the working leg to push the weight, rather than relying on momentum. Start with a lighter weight to ensure proper form before increasing the resistance.

Cautions

Avoid locking out your knee at the top of the movement, as this can put unnecessary strain on the joint. Make sure to adjust the seat and foot placement to ensure proper alignment and range of motion.