Legs
Single Leg Press
A foundational unilateral movement to correct strength imbalances and target the quads and glutes with precision.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.