Single Leg Leg Press
In SetGrip: Leg Press (Single Leg)
- Primary muscleGlutes
- EquipmentSled Machine
- DifficultyIntermediate
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Loading the 45-degree sled for one leg roughly halves the plates while keeping the deep knee and hip bend of the two-leg leg press, and it stops a dominant leg from quietly doing extra work. Put the working foot near the middle of the plate, and keep the safety catches set, since no second leg can rescue a failed rep.
How to do the Single Leg Leg Press
- Adjust the sled machine to a 45-degree angle.
- Sit on the sled machine with your back against the pad and your feet on the footplate.
- Place one foot on the footplate and extend your leg, pushing the sled away from you.
- Slowly bend your knee and lower the sled back to the starting position.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Tip: Push through the whole foot and keep your knees tracking in line with your toes rather than caving inward.
Muscles worked
Primary
Glutes · Legs
The glutes get more involved the higher and wider your feet are on the platform and the deeper you go.
Secondary
- Quads — The quads extend the knee and do most of the work, and they should feel it hardest in the bottom half of each rep.
- Hamstrings
- Calves — On a leg press calf raise, the calves push the platform away with the ball of the foot; go for a full stretch at the bottom and a slow lowering.
Common mistakes
- Lower back peeling off — if your hips lift at the bottom, the range is too deep for your hip mobility; stop just before the pelvis tucks.
- Slamming into lockout — slamming to full extension under a heavy sled loads the joint, not the muscle; stop just short of lockout and keep tension.
- Feet too low — a low foot position pushes the knees far forward and shifts everything onto the quads and knees; move the feet up to bring in the glutes.
- Half reps, too much weight — the leg press invites ego loading, so pick a weight you can take to at least 90 degrees of knee bend with control.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Use the leg press after squats as a way to get more quad volume without the bracing demand, or as the main lower body lift on a lighter day. Follow each set with calf raises on the same sled to save time.
Variations and alternatives
Similar exercises
Without sled machine
Easier and harder
Frequently asked questions
What muscles does the Single Leg Leg Press work?
The Single Leg Leg Press primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Single Leg Leg Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Leg Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Leg Press?
If you cannot do the Single Leg Leg Press, try the Single Leg Horizontal Leg Press, the Leg Press or the Wide Leg Press. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Leg Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Single Leg Leg Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.