side leg press
Adjust the leg press machine for single-leg use, ensuring the seat and backrest are comfortable. Sit on the machine with your back flat against the pad, placing one foot firmly on the platform, centered or slightly outward.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
- Gluteus Medius
Secondary muscles
- Adductor Magnus
- Soleus
- Gastrocnemius
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- legs
- glutes
- hips
How to perform
- 1
Adjust the leg press machine for single-leg use, ensuring the seat and backrest are comfortable.
- 2
Sit on the machine with your back flat against the pad, placing one foot firmly on the platform, centered or slightly outward.
- 3
Release the safety catches and extend your leg, but do not lock the knee at the top.
- 4
Slowly lower the platform by bending your knee and hip until your knee is close to your chest, keeping the other foot off the platform.
- 5
Push through your heel and midfoot to extend your leg, returning to the starting position without locking your knee.
- 6
Maintain a neutral spine and engaged core throughout the movement, avoiding any rounding of the lower back.
Safety & form
Train smart. Read these notes before adding heavy load.
