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Single Leg Press Exercise 2023

Single Leg Press
Single Leg Press

The single leg press is a lower-body exercise that targets one leg at a time. It’s also referred to as the one leg press.

The single leg press workout is a seemingly straightforward but remarkably potent exercise that is valuable to your workout routine, enhancing overall strength and fostering balance. 

This workout exercise mainly focuses on the glutes, quadriceps, and hamstring muscles; it also engages the calves and core for stability.

Let’s explore the impressive benefits of this often-overlooked exercise powerhouse.

How to do the Singel Leg Press

Maintaining correct form and technique is essential to fully reap the rewards of the single-leg press. 

You will need a leg press machine for this exercise.

  1. Leg Press Machine Setup

    Ensure your back and hips are flat against the seat. Adjust the seat if needed.

  2. Foot Placement on the Platform

    Place your foot at the center of the platform, keeping your heel flat and your toes angled slightly outward.

  3. Performing the Exercise

    Push the platform away until your leg is fully extended, then return it slowly. That’s one repetition!
    Remember to push through your heel when lifting the weight.

  4. Common Mistakes to Avoid

    Key mistakes include using excessive weight, losing control during the movement, and not keeping your foot centered on the platform. Remember these tips for a successful workout.

Integrating One Leg Press into Your Exercise Regimen

Incorporate 3 sets of 10-12 reps of the single leg press on your lower body workout days. Take a 60-90 second break between sets and mix this exercise with other lower body workouts for a balanced routine.

Tips for the One-Leg Press

  • Although I generally don’t recommend the leg press in functional programs, it can be helpful when we’re targeting hypertrophy and body changes. Nothing quite overloads the quadriceps as much as a leg press does.
  • The first progression we will start with is a unilateral leg press, which means we will use just one leg. This method teaches your body to contract the opposite glute, as we always aim to contract our core and glutes. 
  • You’ll lower the weight slowly and go as far down as you can without rounding your back.
  • The beauty of the single leg press is that you can’t round your back because you always have one foot on the floor at all times. 
  • For this exercise, one leg is up and one leg is down. It’s pretty simple: keep your glutes and body tight, then come down. Remember, you don’t want to fully extend your leg; keep a slight bend in your knee.

Benefits of the Single-Leg Press Exercise

The single leg press is more than a simple workout for your legs. It propels you towards full-body benefits, leading to a healthier, stronger you. Below are some of the benefits of this exercise:

  • Enhanced Lower Body Power: The single leg press explicitly targets your lower body muscles, boosting strength and stamina.
  • Improved Balance and Stability: Focusing on one leg at a time will refine your body’s natural balance and stability—useful for sports and daily activities!
  • Decreased Injury Risk: With appropriate technique, this exercise helps prevent injuries by fortifying weaker muscles and fostering muscular equilibrium.
  • Superior Athletic Performance: Sports enthusiasts will experience noticeable improvements in their jumping, sprinting, and changing direction capabilities.
  • Recovery and Injury Avoidance: The single-leg press is frequently utilized in physiotherapy programs to restore strength and flexibility after an injury.
  • Perks for Military Personnel: In military fitness, where endurance, power, and balance are vital, the single-leg press is a game-changing exercise.
  • Rewards for Fitness Enthusiasts: Whether you are a beginner or an experienced gymgoer, the one leg press will elevate your lower body workouts and overall fitness routine.

What Muscles are worked by the Single Leg Press workout?

The single leg press targets four primary muscle groups in a single, powerful movement:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves

This efficient exercise saves time and increases your metabolic rate by working multiple muscles simultaneously.

Army Prt Leg Press

  • This exercise is similar to the regular leg press, but it’s done using only one leg at a time.
  • For the injured leg, the range of motion and resistance are reduced.
  • As the soldier improves, the range of motion can gradually increase until the exercise is performed to standard.
  • The resistance should not be increased until the soldier can move through the full range of motion.
  • The single leg press keeps high resistance on the good leg and reduces resistance on the injured leg.
Single Leg Press Workout
Single Leg Press Workout

Variations and Advancements of the One-Leg Press

Consider these variations and progressions of the single leg press workout to keep your workouts engaging and challenging.

  • Different Single-Leg Press Machines: Machines vary in angle and resistance type. Experiment with a few to find your preference!
  • Adjusting Weight and Resistance: Gradually increase the weight as you build strength. Remember that resistance can come from bands and cables, not just weights.
  • Complementary Exercises: Incorporate other exercises like lunges, squats, and step-ups to complement your single-leg press routine.

Pros and Cons of a Single-Leg Press

Like all exercises, the single leg press comes with its advantages and disadvantages:


  • Focused muscle growth
  • Enhanced Balance and Stability
  • Decreased injury risk


  • Possibility of Overloading and Strain
  • Limited transfer to functional movements
  • Understanding these points is crucial for optimizing this exercise in your fitness journey.


The single leg press exercise is an excellent leg workout. This powerful exercise can significantly influence your fitness, particularly your lower body strength, balance, and injury prevention. 

I hope this guide encourages you to add the single leg press to your workout routine. After all, fitness is a journey, and every step matters.

George N.