Machine Single-Leg Leg Press
Unilateral machine leg press that targets quads, glutes, and hamstrings to build lower body strength and correct imbalances; increases core stability demand over bilateral version.
About Exercise
Equipment
Leg Press Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius, Soleus
Adductors
3/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit in the leg press machine with back against the pad and adjust seat for 90-degree knee bend at start. Place one foot centered on the platform, other foot off for stability, and grasp side handles.
- Disengage safeties by pushing platform slightly forward with working leg.
- Inhale and bend knee to lower platform until thigh is parallel to floor, keeping knee aligned with toes.
- Exhale and drive through heel to extend leg, pushing platform away without locking knee.
- Pause briefly at top to maintain tension.
- Lower platform controlledly for next rep.
- Complete set for one leg, re-engage safeties, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toes
- Core braced tight
- Back flat against pad
- Avoid hip lift
Breathing
Inhale during lowering phase, brace core, and exhale forcefully during the push.
Tempo
3-0-1
Range of Motion
Lower until knee reaches 90 degrees or slightly below with hips staying on pad; extend to near full knee straightening without hyperextension.
Safety
Safety Notes
- Avoid if acute knee or lower back injury
- Start with light weight to master form
- Keep slight knee bend at top to protect joint
- Ensure full foot contact on platform
- Stop if pain in knee or spine occurs
Spotting
Not typically needed due to machine safeties; use lighter weight or assistance handles if balance issues arise.
Common Mistakes
- Knee caving inward
- Hips lifting off seat
- Locking knees at top
- Using momentum to lower
- Uneven foot pressure
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion for depth
- Hip flexion range to 90 degrees
Build Up First
- Master bilateral leg press form
- Core stability control
- Balance on single leg under load
Also known as
Single-Leg Leg Press, One-Leg Leg Press, Unilateral Leg Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Machine Leg Press
Leg Press Machine
Quads
Leg Press Machine (Moving Chair)
Leg Press Machine
Quads
Machine Single-Leg Leg Extension
Leg Extension Machine
Quads
Resistance Band Single-Leg Leg Press
Bands
Quads
Smith Machine Single-Leg Deadlift
Smith Machine
Glutes
Smith Machine Single-Leg Hip Thrust
Smith Machine, Incline Bench
Glutes
Machine Single-Leg Leg Curl
Leg Curl Machine
Hamstrings
Hack Squat Machine Single-Leg Hack Squat
Hack Squat Machine
Quads
Single-Leg Burpee
Bodyweight
Quads, Abs
Smith Machine Inverted Leg Press
Smith Machine, Plates
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
