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  • Gluteus maximus
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  • Beginner

Single-leg leg press

The single-leg leg press works your quads and glutes, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Foot in line with your hip
  2. Tip 2Hips stay on the seat
  3. Tip 3Less weight than two-leg

Where you should feel it

In the front of the thigh and the glute of the pushing leg. The side of your hip helps keep your knee aligned.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, and gluteus medius

How to do it

  1. Sit with your back and hips against the pad and place one foot in the middle of the platform, in line with your hip; the other foot rests on the floor or the side frame.

  2. Press the platform up, release the safeties and keep a slight bend in your knee at the top.

  3. Lower the platform slowly by bending your knee as far as your hips stay on the seat.

  4. Press through your whole foot until your knee is almost straight. Finish all reps, lock the safeties and switch legs.

Common mistakes

  • Mistake

    Using the same weight as the two-leg press.

    How to fix it

    Start with less than half of your two-leg weight and adjust by your reps.

  • Mistake

    Knee caving in as you press.

    How to fix it

    Keep your knee pointing toward your toes through the whole movement.

  • Mistake

    Hips twisting or lifting off the seat at the bottom.

    How to fix it

    Go less deep and hold the side handles to keep your hips still.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Da Silva EM, Brentano MA, et al. Analysis of muscle activation during different leg press exercises at submaximum effort levels. J Strength Cond Res. 2008;22(4):1059-1065.

    PubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026