Single Leg Press — how to, muscles worked, alternatives

How to do the Single Leg Press

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

Full technique — 7 steps

Sit in the leg press seat with your back and hips fully supported against the pad.
Place one foot flat on the platform around mid-stance, and move the other foot off the platform.
Grip the handles, unlock the sled, and straighten the working leg without forcing the knee into hyperextension.
Lower the sled by bending the working knee until your thigh approaches your torso without your pelvis rolling back.
Keep your knee pointing the same way as your foot as you reach your deepest comfortable range.
Press the platform away through your whole foot until the leg is nearly straight again.
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

Substitutes by equipment

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

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 Beginner
This exercise Single Leg Press Beginner
Harder Smith Machine Squat Beginner
Harder Hack Squat (Machine) Intermediate

Too hard for now? Start with the Horizontal Leg Press.

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.