Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Squat
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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.
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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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per leg. Rest 60-90s.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
The Single-Leg Leg Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting unilateral work. Focus on proper technique and consider starting with easier variations.
For the Single-Leg Leg Press, the recommended approach depends on your goals. 3 sets of 10-12 reps per leg. Rest 60-90s. For strength, use 6-8 reps per leg. For muscle growth, perform 10-12 reps per leg. For endurance, complete 12-15 reps per leg.
The Single-Leg Leg Press typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.