Single Leg Press

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

MET 6 Quadriceps Machine

Single Leg Press is a Machine exercise that primarily targets the Quadriceps. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Single Leg Press

A single-leg variation of the 45-degree leg press to target each leg individually for balanced lower body development.

Instructions:

Sit on the 45-degree leg press machine with your back and head supported against the pad.
Place one foot centered on the platform, keeping the other leg relaxed.
Release the safety handles and brace your core.
Lower the platform by bending your working knee until it reaches about 90 degrees.
Push through your heel to extend your leg back to the starting position without locking the knee.

Common mistakes:

Locking the knee at the top.
Allowing the knee to cave inward.
Lifting the hips off the seat.
Using excessive weight with poor control.

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Muscles & equipment

Primary muscleQuadriceps

Your weight

Duration

min

Estimated burn

210 kcal

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

Quick Facts: Single Leg Press

Type: Machine exercise
Primary muscle: Quadriceps
Secondary muscles: None
MET value: 6
Calories (30 min, 70 kg): ≈ 210 cal
Video quality: 4K with male and female demonstrations

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Barbell Front Squat

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FAQ: Single Leg Press

What muscles does Single Leg Press work?

Single Leg Press primarily targets the Quadriceps.

How do you do Single Leg Press correctly?

A single-leg variation of the 45-degree leg press to target each leg individually for balanced lower body development. Instructions: Sit on the...

Is Single Leg Press good for beginners?

Single Leg Press has a MET value of 6, 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 Single Leg Press?

Single Leg Press requires: Machine.

What are the benefits of Single Leg Press?

Single Leg Press strengthens the Quadriceps, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Single Leg Press?

Similar exercises to Single 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 Single Leg Press better than Alternating Single-Arm Dumbbell Thruster?

Both Single Leg Press and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Single Leg Press uses Machine, 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.