Single-Leg Leg Press

Muscles Worked

How to Perform

1. 1

   Adjust the machine so your back is flat against the pad and your feet are shoulder-width apart on the platform.

2. 2

   Unlock the safety and lower the weight by bending your knees toward your chest. Go as deep as your mobility allows.

3. 3

   Press the platform away by driving through your whole foot, extending your hips and knees together.

4. 4

   Do not fully lock out your knees at the top to keep constant tension on the quads.

Common Mistakes

• Letting your knees cave inward (valgus collapse). Cue yourself to push your knees out over your toes.

• Rising hips-first out of the hole ("good morning squat"), which shifts load onto your lower back. Lead with your chest.

• Cutting depth short. If you cannot hit parallel, reduce the weight or work on ankle and hip mobility.

Pro Tips

• Before each rep, take a deep breath into your belly (not your chest), brace your core like someone is about to punch you in the stomach, and hold that brace throughout the rep.

• Cue: "Spread the floor apart" with your feet. This externally rotates your femurs, activates your glutes, and keeps your knees tracking correctly.

Related Exercises