Single-Leg Press | Exercise Videos & Guides | Bodybuilding.com (2024)

FAQs

Is single leg leg press effective? ›

The single leg press is good for building quad, glute, hamstring, and calf strength and stability, as well as improving muscular imbalances between the two sides. Why Is Single Leg Press Much Harder? The single leg press requires greater stability than the bilateral leg press, making it a more challenging variation.

As a rule of thumb, novices should start out using half their body weight. People with more experience can start at three quarters of their body weight. Wherever you start, getting the full range of motion out of your reps on the machine should be your goal. Don't just focus on pressing the most weight you can!

Single-Leg Press Instructions

Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled.

Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 10-20 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.

Pistol squats: Pistol squats are a great unilateral movement and leg press alternative for those who want to build strength and muscle in their legs, without the use of any necessary equipment.

It's true that leg presses will activate your glutes. But it's important to note that if you're serious about building it, you'll want to find workouts that isolate this muscle.

Leg Press Isn't as Good for Functional Strength

And that's precisely why you can't ditch the squat. Because the leg press provides back support that the free weight squat doesn't, you aren't getting the same core activation when you ditch the barbell for the machine.

Unfortunately, while a single leg press is a perfectly fine lower-body exercise, it's not exactly accurate to say it's a 1:1 swap for the Bulgarian split squat. Specifically, the absence of core activation is the main reason why a single-leg press isn't a true alternative for this exercise, says Lagree.

Standard: Shoulder width foot placement

The standard foot placement on the leg press involves placing your feet shoulder-width apart in the dead center of the footplate, with your toes slightly pointed outward.

If you're new to the leg press machine, Grainger recommends starting with three sets of 10 repetitions, using as much weight as you can handle resting as needed between sets. As you get stronger, increase the weight but keep your rep scheme the same.

What is the single-leg press test? ›

Subject will perform a single-leg leg press for 60 seconds, trying for as many repetitions as possible. Repetitions will not be counted if the subject uses the opposite limb for support or loses proper form, including dynamic valgus. Each repetition must be performed from 0-90 degrees.

Because of the higher muscle activation with single limb exercise, it promotes higher muscular growth and strength. We just strengthen the primary movers when we undertake double leg movements like a traditional double leg squat. Single-leg exercises target not only prime movers but also stabilisers and neutralisers.

45-degree leg press machines are suitable for individuals looking for a more extensive range of motion and greater muscle engagement. They may require more space and have a higher cost, but they offer a more effective workout due to the direct resistance applied to the legs.

Single-leg exercises may reduce imbalances because often, we have one leg that is stronger than the other, either due to previous injury or just having a stronger side. Always performing bilateral exercises furthers this imbalance, since the stronger leg will always do more work than the other.

Yes, the leg press is exceptionally good for working the quads. Leg presses are at their most effective when being used to build leg strength as there's less of a range of motion, allowing the glutes and hamstrings to let the quads run the show if you so wish.