Exercise guide · Legs & Glutes

Machine Single-Leg Leg Press

The Single-Leg Leg Press (Machine) presses the platform with one working leg while the other remains off it. The unilateral setup distinguishes it from the standard two-leg press and demands control of pelvic rotation.

Targets: Quads
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Single-Leg Leg Press

Adjust the seat and safety stops, sit with the back and pelvis against the pad, and place one foot near the center of the platform.
Keep the nonworking foot off the platform in a secure position, release the safeties, and straighten the working leg without locking the knee.
Lower the platform slowly by bending the working knee while keeping that knee aligned with the toes.
Stop before the pelvis rolls or the lower back lifts from the pad, maintaining full-foot contact on the platform.
Press the platform away through the working foot, complete the set, secure the machine, and repeat on the other leg.

Form cues

Use one foot only
Keep the pelvis square
Track knee over toes
Stop before the back lifts

Common mistakes

Leaving the nonworking foot on the platform and assisting the press
Placing the working foot so far to one side that the pelvis rotates
Lowering until the lower back rounds away from the pad
Locking the knee forcefully at the top

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Learn the machine safeties before starting, begin with much less than your bilateral leg-press load, and keep the nonworking leg clear of the sled. Stop for sharp knee, hip, or back pain.

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