Single-Leg Press

The Single-Leg Press is an advanced machine-based lower body exercise that develops unilateral leg strength, power, and stability while providing greater safety than free-weight variations. This movement is ideal for intermediate to advanced exercisers, athletes, and those recovering from injuries seeking unilateral strength development with machine support. The leg press machine provides a guided path that reduces balance demands while allowing substantial weight to be lifted, permitting greater strength development than bodyweight single-leg movements.

NASM's evidence-based approach recognizes machine training as valuable for isolating individual legs and addressing strength imbalances. The single-leg press improves unilateral leg strength, corrects asymmetries, and develops power and muscular endurance while providing greater safety than barbell variations.

How to Perform A Single-Leg Press

Step 1: Setup

Sit on the leg press machine with your back and head firmly against the backrest. Position your feet on the platform with one foot and remove the other foot from the platform.

Step 2: Brace/Position

Place one foot on the platform with your knee bent at approximately 90 degrees and your foot positioned hip-width apart. Engage your core and position your hands for safety and support.

Step 3: Execute/Drive

Press the platform forward by extending your leg, driving through your foot without locking out your knee at full extension. Focus on controlled pushing and quadriceps contraction throughout the movement.

Step 4: Return/Descent

Lower the platform back toward your body with control, returning to approximately 90 degrees of knee flexion. Maintain tension throughout the movement. Complete all repetitions on one leg before switching to the other leg.

Muscles Worked

Primary Muscles:

• Quadriceps -- primary mover for knee extension and single-leg pressing strength
• Glutes -- assist in hip extension and contribute to pressing power

Secondary Muscles:

• Hamstrings
• Hip Adductors
• Core Stabilizers

Common Mistakes

• Using excessive weight that compromises form or causes jerky movements
  Allowing the knee to cave inward (valgus), which indicates poor motor control
  Locking out the knee at full extension, which removes tension from muscles and stresses the joint
  Descending too far beyond 90 degrees of knee flexion, which reduces range of motion control
  Failing to address bilateral asymmetries before progressing to heavier loads
  Single-Leg Press Variations

Variations & Progresssions

• Leg Press
• Single-Leg Squat
• Bulgarian Split Squat

As part of NASM's evidence-based approach to movement and strength training, the single-leg press reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the single-leg press into individualized programs based on each client's assessment results.

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