Single Leg Press (Machine)
Complete guide to Single Leg Press (Machine). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Single Leg Press (Machine)
Add the appropriate amount of weight and sit on the leg press machine.
Place one foot in the center of the platform and keep the other foot on the floor.
Disengage the safety handles and engage your abs.
Take a breath and bend your working knee to lower the platform until your thigh is at least parallel with the platform.
Drive through your heel to press the platform back up, squeezing your quad at the top and exhale.
Once finished training one side, do the same number of reps with your other leg, then engage the safety handles.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |