Single-Leg Press
Single-Leg Press is a compound squat exercise for the quads. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Leg Press · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Place the feet where the knees can track over the middle toes through a deep, pain-free range.
- 4Adjust the back pad and safety stops before loading, then keep the hips and low back supported.
How to perform it
- 1Inhale and brace before descending.
- 2Bend the knees and hips together while keeping the full foot planted.
- 3Descend to the deepest position you can control without the pelvis tucking excessively.
- 4Drive the platform or floor away and stand tall.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Keep the pelvis and ribs square; match both sides
- •Knees follow toes
- •Keep the whole foot heavy
Common mistakes
- •Heels lifting
- •Knees collapsing inward
- •Relaxing into the bottom or bouncing
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Smith machine
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.