A variation of the leg press performed with one leg at a time.
- +Allows for unilateral training
- +Targets legs and glutes effectively
- +Can help correct muscle imbalances
- –Requires access to a leg press machine
- –May strain knees if not performed correctly
- –May not be suitable for those with lower back issues
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so your back is flat and you can reach the platform comfortably
- Set safeties; grip handles and keep hips and lower back against the pad
- Place one foot centered on the platform; midfoot/heel pressure
- Unrack, then lower slowly until knee is about 90° (or hips stay down)
- Keep knee tracking over toes; don’t let it cave inward or drift out
- Press through heel to extend without locking the knee
- Breathe: inhale down, exhale as you press up; switch legs and repeat