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Single-leg leg press

Variation of Leg press

Also called one-leg leg press, unilateral leg press.

What is a single-leg leg press?

A single-leg leg press is a 45-degree sled press performed with one leg at a time. The working leg extends the knee and hip to move the sled, training the quadriceps, glutes and adductors while the seat supports the torso.

Two-frame side-view anatomical illustration of a man pressing a 45-degree leg-press sled with his right leg, from a bent knee to a nearly straight leg, with the working thigh and glute highlighted.

How do you perform a single-leg leg press?

Set up

  1. Adjust the seat and safety stops so your back and hips stay supported through a controllable range.
  2. Place one foot flat near the middle of the platform with the knee pointing in the same direction as the toes, and keep the other leg clear of the sled.

Execution

  1. Press the sled away with the working leg, release the catches and keep a slight bend in the knee.
  2. Lower under control until you reach the deepest position that keeps your pelvis and whole back on the pad.
  3. Push through the whole foot to return to a nearly straight leg without forcefully locking the knee.

Common mistakes

  • Letting the pelvis roll off the pad

    Stop the descent earlier so the hip and lower back remain supported instead of forcing extra depth.

  • Letting the knee cave or rotate

    Reduce the load and keep the knee tracking with the toes through the press and return.

  • Resting the free leg on the sled

    Keep the non-working leg clear so it cannot help move the platform or get caught near the carriage.

Where it fits in a session

Use it as unilateral lower-body pressing after bilateral squats or presses, or as the main press when training one side at a time.

Record the seat, foot position and working-side load so sets remain comparable.

Muscles worked

Front
Front — Schematic surface view. Some muscles are partly visible or not shown.
Back
Back — Schematic surface view. Some muscles are partly visible or not shown.

Primary

Secondary

Select a muscle name to locate it.

Schematic surface view. Some muscles are partly visible or not shown.

The working leg extends the knee and hip against the sled; the exact contribution changes with foot position, machine geometry and range.

Variations

  • Anatomical illustration of a 45-degree sled leg press, shown as two frames side by side. In both, a grey muscle-anatomy figure lies back on the angled seat of a plate-loaded sled machine with a weight plate on the carriage and both feet flat on the footplate. On the left the legs are almost straight at the top of the push, the sled high on the rails; on the right the carriage has come down and the knees are bent past a right angle, thighs close to the chest. The muscles of the thighs are highlighted in red along their whole length, the upper inner thigh at the hip most strongly; the buttocks are pressed against the pad and are not visible.
    45-degree leg pressUses both legs on the same inclined sled.
  • Seated leg press — Uses a horizontal seated machine, usually with both legs.
  • Single-leg seated press — Uses a horizontal seated machine one leg at a time.

Related tools

Frequently asked questions

What muscles does the single-leg leg press work?

It trains the quadriceps, glutes and adductors as the working knee and hip extend. Hamstrings assist and the soleus helps hold the ankle against the platform.

Where should your foot go?

Start near the middle of the platform with the whole foot planted and the knee aligned with the toes, then adjust only enough to stay comfortable and supported.

How deep should you go?

Lower only as far as you can keep the working foot planted and the pelvis and lower back against the pad.

Is it the same as a regular leg press?

The machine and joint actions are the same, but one leg moves the full load, so lifters commonly record it as a separate unilateral exercise.

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