The single-leg leg press uses a leg press machine with one leg at a time. It corrects side-to-side imbalances that bilateral pressing hides, and lets each quad work through its full range under machine-supported safety.
What it is
The single-leg leg press is a leg press performed with only one leg at a time. The other leg either rests on the platform or hangs to the side. Each rep isolates the pressing leg’s quads, glutes and hamstrings — exposing weaknesses that bilateral pressing masks.
Muscles worked
| Muscle | Contribution |
|---|---|
| Quadriceps | ~55 % |
| Glutes | ~25 % |
| Hamstrings, adductors | ~15 % |
| Calves, core | ~5 % |
How to single-leg leg press: 5 steps
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Set up on machine
Sit on leg press machine, **one foot centred on platform.**
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Position free leg
**Other leg off to the side or crossed** — not on the platform.
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Press up
**Extend the working leg to near full lockout,** knee slight bend.
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Lower under control
**Bend knee to about 90° or slightly deeper.**
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Complete reps, switch
Finish reps on one side, switch to the other.
How it differs from bilateral leg press
- One leg at a time. Corrects imbalances that bilateral hides.
- Deeper range possible. One leg can descend further before hip position becomes limiting.
- Better mind-muscle connection. Focus on one quad at a time.
- Lighter per-leg loads. Half of bilateral — obviously.
Common mistakes
When to use this variation
Use single-leg leg press to fix imbalances or for focused unilateral hypertrophy. Program 3 sets of 8-12 reps per leg. Pair after main bilateral leg work or as the primary press if one side is weak.
FAQ
Foot placement?
Middle of the platform is standard. Higher targets glutes more; lower targets quads.
Non-working leg — where?
On the floor beside the machine, or crossed over the working leg. Don’t rest it on the platform — it will fatigue and creep in.
How much less weight?
Roughly half your bilateral leg press for equivalent reps. Slightly less because of stabilisation demands.
Related exercises
- Leg Press: bilateral version
- Single-Leg Hack Squat: hack squat unilateral
- Bulgarian Split Squat: free-weight unilateral
- Pistol Squat: bodyweight unilateral
