Quads
Leg Press Single Leg
The Leg Press Single Leg is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, quads (vastus medialis) 20% and gluteus maximus 19%.
Also known as: single leg leg press
How to do it
- Sit in the 45 degree leg press with your back and hips flat on the pad.
- Place one foot in the middle of the platform in line with its hip and rest the other foot on the frame or floor.
- Press the platform up with the working leg and release the safety catches.
- Lower under control until the knee is bent about 90 degrees.
- Press back up through the whole foot, then finish the set before switching legs.
Tips
- Keep both hips flat on the pad so the pelvis does not twist.
- Line up the knee with the second toe.
Common mistakes
- Letting the knee drift inward.
- Rolling the hip off the pad on the working side.
- Using too much weight and losing depth.
Muscles worked by the Leg Press Single Leg
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One leg at a time. A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Leg Press Single Leg alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Leg Press Single Leg work?
Mainly the quads (vastus lateralis), quads (vastus medialis) and gluteus maximus. The adductors and quads (rectus femoris) assist.
Is the Leg Press Single Leg good for beginners?
Yes. The Leg Press Single Leg is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Press Single Leg?
For example the Single Leg Horizontal Leg Press, Horizontal Leg Press and Leg Press. They train mostly the same muscles.
How do you make the Leg Press Single Leg harder?
Add weight or reps, or move on to the Vertical Leg Press and Leg Press Narrow Stance.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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