Exercise · Form & cues
Single-Leg Press — form guide
Quads · Glutes · Hamstrings (unilateral). Equipment: Leg Press Machine. Difficulty: Beginner–Intermediate.
TEMPO
3-1-2-0
Catches and corrects leg-press asymmetries that the bilateral version hides. Half the load, double the focus.
Cues
- One foot on platform, other planted on floor
- Full ROM — knee toward chest
- Drive through whole foot
- Don't lock out at top
Common mistakes
- Using the off-leg pressed into the floor for help
- Half-reps
Injury notes
Excellent for return-to-leg-day after a unilateral injury.
Progression
Add 5kg when 12 strict reps land each side.