Smart Workout Diary

Machine Single-Leg Press

The machine single-leg press is a unilateral lower-body exercise performed on a leg press machine. It primarily trains the quadriceps while also working the glutes and hamstrings, helping develop leg strength, balanced side-to-side development, and controlled knee and hip extension.

Demonstration

Machine Single-Leg Press — demonstration 1
Machine Single-Leg Press — demonstration 2

Instructions

  1. Set up the machine with a load you can control, then sit with your back and hips firmly against the pads.
  2. Place one foot about hip-width position on the center of the platform, with the whole foot supported. Keep the other leg off the platform and clear of moving parts.
  3. Release the safety handles and begin with the working knee softly bent, without forcing it deeply toward your chest.
  4. Press through your midfoot and heel to extend the hip and knee until the leg is nearly straight; do not forcefully lock the knee.
  5. Inhale as you slowly lower the platform under control, keeping the knee aligned with the toes. Complete the repetitions, secure the safety handles, then change sides.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep your pelvis down: reduce the range of motion if your hips or lower back lift from the pad.
  2. Use a load that lets the platform move smoothly; avoid bouncing at the bottom or rushing the lowering phase.
  3. Track the knee over the foot: do not allow it to collapse inward or drift far outward.
Exercise library