Single Leg Press: Your Guide to Stronger Legs

Introduction to the Single Leg Press

Are you aiming to get stronger legs, improve your balance, or maybe both? The single leg press might just be your answer. This powerhouse move targets your leg muscles and helps correct muscle imbalances and enhances stability. If you’re aiming to sculpt your glutes, build powerful quads, or recover from an injury, the single leg press is a versatile and effective solution for those, too.

In this article, we’ll share the benefits, techniques, and variations of the single leg press. We can also help you optimize your leg workouts with our recommended leg press machines. Ready to work on your fitness goals? Keep reading and let’s take your lower body workouts to the next level! 

Understanding the Single Leg Press

The single leg press is a variation of the leg press exercise which is effective for targeting the lower body and focusing on strength and stability. By isolating each leg, it helps to correct muscle imbalances and improve overall performance in various athletic activities. This exercise is particularly beneficial for those looking to enhance their leg strength without the strain that can come from traditional bilateral pressing [3].

Incorporating the single leg press into a workout routine can lead to significant gains in lower body strength. As individuals build strength, they also enhance their balance and coordination, key components in preventing injuries.

Single Leg Press Benefits

Using the single leg press can provide several advantages. It isolates each leg, ensuring that both sides develop equally, which is crucial for muscle balance and functional fitness.

Single Leg Press Muscles Worked

As we’ve mentioned, the single leg press primarily targets multiple muscle groups. Here are more information on these muscles, which are generally the main muscles worked by leg presses:

• Quadriceps: This is the largest muscle in the body and are responsible for extending the knee during the press.
• Hamstrings: Positioned at the back of the thigh, they play a supportive role.
• Glutes: The gluteus maximus assists in stabilizing the body during the movement.

In addition to these, the exercise activates the calf muscles and engages the core for added stability. 

How the Single Leg Press Improves Balance and Stability

Single leg presses mimic movements performed in daily activities and sports. This exercise improves coordination and stability through the activation of the core and lower back. Some of the benefits of the leg press also include improving your performance in weightlifting and athletic activities. Tip: Using a resistance band for progressive resistance to enhance the benefits you get from this exercise.

Single Leg Presses Prevent Injury and Aid Rehabilitation

According to research, leg presses in general provide a stable environment that is beneficial for beginners or those with joint, balance, or stability problems [2]. They also offer a controlled range of motion. This makes them suitable for individuals who may not be able to perform more complex or weight-bearing exercises like squats.

How to Do the Single Leg Press Properly

Understanding how to perform a single leg press correctly can maximize its benefits and contribute to a well-rounded strength training. Just like with other exercises, proper execution is essential to maximize benefits and reduce the risk of injury. Key aspects that may affect your workouts include equipment setup, movement mechanics, and different exercise variations. Let’s take a closer look at these to help you better understand techniques for safe and effective execution.

45-Degree Leg Press Machine

Single Leg Press Machine and Equipment

The single leg press can be performed on a leg press machine, commonly found in commercial gyms. One of the best types of leg press machines for this exercise is the 45-degree leg press machine, as it provides support and allows for a greater range of motion.

Some tips for setting up a leg press machine: adjust the seat to ensure the knee can make a 90-degree angle with the foot plate. The foot plate should be clean and provide a sturdy surface for pressing. This setup not only enhances proper form but also allows for better alignment of the knee joint, which is crucial for avoiding knee issues. It’s crucial to use the right amount of weight when doing leg presses. Read this guide to find out how to select the weights that align with your fitness goals. 

Starting Position, Movement, and Breathing Technique

Here’s a step-by-step guide on doing single leg presses:

1. Sit on the machine with your right foot placed in the center of the foot plate. Your left foot should rest on the machine or be elevated for stability.
2. As the right knee bends to begin the press, keep it aligned with your middle toes.
3. Press through the heel to engage the gluteus maximus and avoid overextending the knee.

Remember to inhale as you lower the weight and exhale while pushing back up. This controlled breathing technique enhances performance and stability. Also, keep your torso upright and engage your core. 

How to Perform the Single Leg Press for Glutes

Switching up the single leg press foot placement you use can affect the muscles you target, which means you can modify foot placement variations to align with your fitness goals [1]. To focus on the glutes, position your foot towards the lower portion of the foot plate. This adjustment shifts the emphasis onto the gluteus maximus during the movement. Similar to performing the standard leg press for glutes, maintain good form and aim for a complete range of motion without locking your knee. These tips maximize the benefits of single leg presses for glute development.

How to Perform the Single Leg Press for Quads

For targeting the quadriceps, place your right foot higher on the footplate. This position encourages greater knee flexion, which isolates the quads during the press. Your right knee should bend deeper, reaching towards a 90-degree angle before pressing back up. Exhale during the press, emphasizing the quads' contraction at the peak. 

How to Perform the Single Leg Leg Press for Rehabilitation

Do you need rehab to recover from knee injury? Single leg presses are also a great tool for that. Since you’re still trying to heal or regain strength, start with lighter weights or no weight to focus on proper movement patterns and alignment. For now, you can set aside lifting your regular weights or breaking leg press records.

It’s recommended for you to gradually increase resistance as strength improves, while maintaining a full range of motion. This careful approach allows for a safe recovery, reinforcing muscle memory and helping to stabilize the pelvic floor. 

Single Leg Press Alternatives and Variations

Lifters often seek alternatives to maintain workout variety or target specific needs. Exploring single leg press alternatives and variations are some of the best ways to improve workout intensity and variety. Some great exercises you can try are the single leg squat or step-ups—these engage similar muscle groups while providing balance and coordination benefits.

Additionally, introducing variations like the incline single leg press, vertical leg press, and others allow you to adjust your leg workout’s emphasis on different muscle groups. As we’ve previously shared, shifting your foot position can also modify the exercise's intensity and effectiveness, plus it improves overall lower body functionality.

Curious to try a great leg press alternative that suits your needs? We have you covered. We have comparisons on leg press vs hack squat, leg presses vs squats, and leg presses vs leg extensions to help you decide which exercise you’d like to do. 

Single Leg Press FAQs

Can I do single-leg presses if I have knee issues?

Yes, keep in mind that those with knee issues should approach the single leg press with caution. Ideally, consulting a medical professional or a qualified trainer is advisable before attempting this exercise. Also, alternatives such as the single leg squat may provide a less intense option.

How often should I incorporate single-leg presses into my routine?

Incorporating single-leg presses into a workout plan depends on individual fitness goals. For strength building, aiming for 1-3 times per week is effective. For endurance training, try 2-4 times a week with lighter weights and higher reps.

Can I do single-leg presses without a machine?

Yes, single leg presses can be performed without a machine. Bodyweight versions, like the single leg squat, are excellent alternatives. Using dumbbells or kettlebells also increases resistance. Variations, such as elevating the rear leg on a bench during a lunge, can also mimic the single press’ mechanics.

Single Leg Press Conclusion

The single leg press is truly a powerful exercise offering a targeted approach to building strength in the quads, hams, glutes, and calves. Whether you’re working out at a commercial gym or setting up a home gym, incorporating this exercise can significantly enhance your lower body strength while addressing muscle imbalances. Using a leg press machine offers versatility in adjusting weight plates and foot positioning, allowing you to tailor the workout to your specific needs.

To get the most out of your leg day, keep in mind our tips on proper form and technique, and consider investing in the best leg press machines that align with your fitness goals. Regularly incorporating the single leg press into your workouts can not only improve your athletic performance but also contribute to more functional and balanced movement patterns in your daily life. Follow this guide and use the single leg press as your secret weapon to unstoppable muscle growth!

References:

1. Da Silva, E. M., Brentano, M. A., Cadore, E. L., De Almeida, A. P. V., & Kruel, L. F. M. (2008). Analysis of muscle activation during different leg press exercises at submaximum effort levels. The Journal of Strength and Conditioning Research, 22(4), 1059–1065. https://doi.org/10.1519/jsc.0b013e3181739445
2. Glutes to the Max. (n.d.). Accessed via https://www.acefitness.org/getfit/GlutesStudy2006.pdf
3. Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Evaluation of the Lower Limb Muscles’ Electromyographic Activity during the Leg Press Exercise and Its Variants: A Systematic Review. International Journal of Environmental Research and Public Health, 17(13), 4626. https://doi.org/10.3390/ijerph17134626