# Single Leg Press

A unilateral machine leg press targeting the quads and glutes. Useful for building single-leg strength and exposing side-to-side lower-body imbalances.

- Beginner · Compound
- Equipment: Leg press
- HD video: https://media.seto.fit/exercises/single-leg-incline-45-degree-leg-press-machine/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-press/

## Muscles worked

- Quads: 9/10
- Glutes: 7/10

## How to do the Single Leg Press

1. Sit in the leg press, ensuring your back is fully supported against the pad.
2. Place one foot on the platform and grip the handles; unlock the sled.
3. Press the platform away, extending your leg, without forcing the knee straight.
4. Lower the weight, bending your knee until your thigh nears your torso.
5. Return to the starting position with control, then switch to the other leg.

### Full technique — 7 steps

1. Sit in the leg press seat with your back and hips fully supported against the pad.
2. Place one foot flat on the platform around mid-stance, and move the other foot off the platform.
3. Grip the handles, unlock the sled, and straighten the working leg without forcing the knee into hyperextension.
4. Lower the sled by bending the working knee until your thigh approaches your torso without your pelvis rolling back.
5. Keep your knee pointing the same way as your foot as you reach your deepest comfortable range.
6. Press the platform away through your whole foot until the leg is nearly straight again.
7. Finish each rep with the sled under control, then complete all reps before switching sides.

## Common mistakes

- Pelvis rolling off the pad
- Knee collapsing inward on descent
- Loading the toes excessively
- Cutting the range short
- Forcing the knee into hyperextension

## Form cues

- Keep pelvis against pad
- Knee points where foot points
- Push through whole foot
- Use your deepest clean range

## How much to do

- **Strength** (good fit): 4–5 sets of 5–8 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Squat](https://seto.fit/exercises/resistance-band-squat/), [Resistance Band Sumo Squat](https://seto.fit/exercises/resistance-band-sumo-squat/)
- **Cable machine**: [Cable Squat](https://seto.fit/exercises/cable-squat/)
- **Dumbbells**: [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/), [Heel Elevated Goblet Squat](https://seto.fit/exercises/heel-elevated-goblet-squat/)
- **Kettlebell**: [Kettlebell Goblet Squat](https://seto.fit/exercises/kettlebell-goblet-squat/), [Goblet Squat](https://seto.fit/exercises/goblet-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/) — Beginner
- **This exercise: Single Leg Press — Beginner**
- Harder: [Smith Machine Squat](https://seto.fit/exercises/smith-machine-squat/) — Beginner
- Harder: [Hack Squat (Machine)](https://seto.fit/exercises/hack-squat/) — Intermediate

## Quick answers

### What muscles does the Single Leg Press work?

Primary: Quads 9/10. Also works: Glutes 7/10.

### When should I do the Single Leg Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Single Leg Press?

Strength: 4–5 sets of 5–8 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Single Leg Press?

Resistance bands: Resistance Band Squat, Resistance Band Sumo Squat. Cable machine: Cable Squat. Dumbbells: Dumbbell Squat, Heel Elevated Goblet Squat. Kettlebell: Kettlebell Goblet Squat, Goblet Squat.

### What is an easier version of the Single Leg Press?

Horizontal Leg Press (Beginner).

### What is a harder version of the Single Leg Press?

Smith Machine Squat (Beginner), Hack Squat (Machine) (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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