Single Leg Leg Press

Single Leg Leg Press is an intermediate compound push using machine. It loads Quadriceps.

Why this lift

The Single Leg Leg Press is a intermediate compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings help. You need machine. Most programs place it near the start of a session, while you are fresh.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings

Setup

• Set machine and take a stance you can own. Brace before you descend.

How to do it

1. Sit between the hips and knees together. Load Quadriceps through the whole foot.
2. Drive up to a tall lockout without dumping the knees in.

Coaching cues

• Knees track over the toes.
• Stay braced from unrack to rack.

Common mistakes

• Knees caving. Push the floor apart; reduce the load.
• Collapsing the chest. Big breath and a proud torso.

How to program it

Treat the Single Leg Leg Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Single Leg Leg Press does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Single Leg Leg Press work?

The Single Leg Leg Press works Quadriceps (primary), Glutes, Hamstrings (secondary).

What equipment do I need for the Single Leg Leg Press?

You need machine.

Is the Single Leg Leg Press suitable for beginners?

Not as a first-week lift. The Single Leg Leg Press is marked intermediate — learn a simpler variation from the related lifts below, then come back.