Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Squat
See how Single-Leg Leg Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The single-leg leg press isolates one leg at a time on the leg press machine, exposing and correcting strength differences between your left and right sides. Without the strong leg compensating, each quad must generate force independently. This unilateral work builds balanced leg development that bilateral pressing cannot achieve.
When to use it
Use to address strength imbalances.
Who it's for
Intermediate lifters wanting unilateral work.
Use roughly 40-50% of your bilateral pressing weight per leg—not half, since your stronger leg was doing more than its share. Keep your hips square to the machine; rotating reveals compensatory movement patterns.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings
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Sit in the leg press machine.
Place one foot on the platform, the other resting off.
Position your foot in the center of the platform.
Unrack and lower the weight by bending your knee.
Press through your foot to extend your leg.
Complete all reps before switching legs.
Use lighter weight than bilateral pressing.
Keep your hips square to the machine.
Control the descent.
Don't lock your knee at the top.
For general fitness, start Single-Leg Leg Press with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Using too much weight.
Loading more weight than you can control on the Single-Leg Leg Press often creates compensations that shift work away from your Quadriceps. Reduce the load until each rep follows the intended path.
Hips rotating during the press.
Losing hip position during the Single-Leg Leg Press changes the loading pattern and can reduce the intended work for your Quadriceps. Keep your hips aligned with the setup cues and move only through the range you can control.
Not going through full range.
Cutting the range of motion short on the Single-Leg Leg Press can reduce the training stimulus for your Quadriceps. Use the largest comfortable range you can control without changing the intended setup.
Letting the weight drop.
Loading more weight than you can control on the Single-Leg Leg Press often creates compensations that shift work away from your Quadriceps. Reduce the load until each rep follows the intended path.
Intermediate lifters wanting unilateral work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per leg. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single-Leg Leg Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Single-Leg Leg Press
The Single-Leg Leg Press primarily targets the Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the Single-Leg Leg Press include Glutes, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Single-Leg Leg Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single-Leg Leg Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single-Leg Leg Press is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single-Leg Leg Press include: Split Squat, Bulgarian Split Squat. These exercises target similar muscle groups as the Single-Leg Leg Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.