How to do the Single-leg Leg Press
Sit in the leg press and place one foot in the middle of the platform.
Release the safety handles, keeping your hips pressed into the seat.
Lower the platform slowly until your knee reaches about 90 degrees.
Push through your whole foot and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Single-leg Leg Press doesn’t suit your gym or your joints.
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