Single leg leg press

For the unilateral leg press, assume the standard starting position. Sit on the leg press machine with your buttocks directly at the lower end of the cushion. Ensure that your back is fully against the cushion. For added comfort, you can adjust the backrest flexibly. Keep your gaze forward, and if needed, grasp the handles of the machine. Now, position one leg on the footplate. The foot should point slightly outward, and the knee is aligned in the same direction. Place the other leg in front of you. Bring your upper body and the footplate closer together so that the leg you are training forms approximately a right angle.

Movement execution

To commence the unilateral leg press, extend your leg to move your body away from the footplate. Exhale during this movement. Your leg should be almost fully extended at the end. After a brief pause, inhale and bend the leg you are training again, bringing the body closer to the footplate. The other leg remains stationary, with the foot firmly on the ground or in the air. Halt the movement when the upper and lower leg of the leg being trained form approximately a right angle.

Depending on how narrow you choose the foot position and place your foot more centrally on the plate, the load on your abductors will be more intense.

For a wider foot position, place the leg to be trained as far as possible on the lateral edge of the footplate. This way, you enhance the training stimulus for your adductor muscles.

Stressed muscles and common mistakes

Detailed information about the involved muscles and common mistakes in performing the single-leg leg press can be found on the website for the classic leg press (horizontal).

Alternative variants to the one-legged leg press

For more variety in your training, you can also engage in similar exercises or other variations of the single-leg leg press.