Should I use the same weight as my two-legged press?

No, you should start with less than half of your usual double-leg weight. Unilateral movements require more stability and can put more shear force on the hip if the weight is too heavy.

Is the single leg press better than the standard leg press?

It is not necessarily better, but it is superior for identifying and fixing strength discrepancies between legs. It also offers a greater range of motion for many lifters because the torso has more room to move.

Where should I place my non-working leg?

Keep your non-working leg rested firmly on the floor or the machine's frame. Do not use it to help push the platform unless you are performing assisted negative reps.

How to Perform the Single Leg Press | Form and Benefits

Master the single leg press with our step-by-step guide. Learn proper foot placement and form to build balanced lower body strength and muscle.

How to Perform

Sit in the leg press machine and firmly press your lower back against the padded backrest.
Place one foot in the center of the sled platform with your knee aligned over your toes.
Release the safety handles and slowly lower the weight by bending your knee until it reaches a 90-degree angle.
Pause for a moment at the bottom of the movement without letting your hip lift off the seat.
Press the platform away from you using the mid-foot and heel until your leg is extended but not locked out.
Complete the full set on one leg before switching to the other side to ensure equal work distribution.

Common Mistakes

Allowing the knee to cave inward during the descent
Lifting the lower back or glutes off the seat at the bottom of the rep
Locking the knee joint out forcefully at the top of the movement
Placing the foot too high or too low for comfortable ankle and knee tracking

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors

Related Guides

Quads · Legs