Single Leg Press: How-to, Tips & More
The Single Leg Press is a beginner compound exercise for your quads. You do it with leg press machine, one side at a time. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Single Leg Press
- Sit in the leg press with one foot in the middle of the plate.
- Release the safeties and lower the plate with that leg.
- Go as deep as you can without your hips lifting.
- Press back up, then switch legs after the set.
Single Leg Press tips
- Use about half your normal leg press weight to start.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Leg press machine
Type
Compound
Single Leg Press alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Single Leg Press work?
The Single Leg Press mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Leg Press good for beginners?
Yes. The Single Leg Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Leg Press?
You need leg press machine.
Add Single Leg Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon