One-Leg Seated Leg Press

Learn how to do One-Leg Seated Leg Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5.5 Quadriceps GlutesHamstrings

One-Leg Seated Leg Press is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do One-Leg Seated Leg Press

How to perform this exercise correctly

1 - Set up properly on the leg press, back against the pad with your foot in the center of the platform.

2 - Grab the handles and release the safety lock.

3 - Push the platform until it reaches the top position with your leg slightly bent (careful not to fully lock your knee!).

Nice, you're in the starting position

4 - Bend your leg and lower as far as you can while controlling the descent. Your back must stay flat against the machine. Breathe in.

5 - Return to the starting position while breathing out and squeezing your quads.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One-Leg Seated Leg Press

Type: Bodyweight exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 5.5
Calories (30 min, 70 kg): ≈ 190 cal
Video quality: 4K with male and female demonstrations

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FAQ: One-Leg Seated Leg Press

What muscles does One-Leg Seated Leg Press work?

One-Leg Seated Leg Press primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do One-Leg Seated Leg Press correctly?

How to perform this exercise correctly 1 - Set up properly on the leg press, back against the pad with your foot in the center of the platform. 2 - Gr

Is One-Leg Seated Leg Press good for beginners?

One-Leg Seated Leg Press has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One-Leg Seated Leg Press?

One-Leg Seated Leg Press requires no equipment, it can be performed anywhere.

What are the benefits of One-Leg Seated Leg Press?

One-Leg Seated Leg Press strengthens the Quadriceps, engages the Glutes and Hamstrings, requires no equipment so you can do it anywhere. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One-Leg Seated Leg Press?

Similar exercises to One-Leg Seated Leg Press include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One-Leg Seated Leg Press better than Alternating Single-Arm Dumbbell Thruster?

Both One-Leg Seated Leg Press and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. One-Leg Seated Leg Press requires no equipment, making it more accessible, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.