Assisted Single Leg Press
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Leverage machine
- Body part
- Thighs
- Type
- Strength
The assisted single leg press is a machine-based lower-body strength exercise that trains one leg at a time, primarily targeting the quadriceps with strong help from the glutes and hamstrings. Performed on a leverage (plate-loaded) leg-press machine, it builds single-leg strength and helps even out left-to-right imbalances.
How to do the Assisted Single Leg Press
- 1Set the seat and back pad so your knees are bent to roughly 90 degrees when one foot is planted on the platform.
- 2Sit back with your spine and head against the pad and grip the side handles to keep your torso stable.
- 3Place one foot flat in the centre of the platform, about hip-width in line with that hip, and rest the other foot off to the side.
- 4Brace your core, release the safety catches, and push through your whole foot to extend the leg without snapping the knee straight.
- 5Lower the platform under control by bending the knee and hip until your thigh approaches your chest, keeping the heel down.
- 6Drive back up through the heel and mid-foot until the leg is nearly extended, then begin the next rep.
- 7Finish all reps on that leg, re-engage the safety catches, then switch and repeat with the other leg.
- 8Once both legs are done, secure the safeties and step off the machine carefully.
Form tips
- Push through your heel and mid-foot rather than your toes to keep the load on the quads and glutes.
- Keep your knee tracking in line with your foot, never letting it cave inward as you press.
- Stop just short of locking the knee at the top to keep tension on the muscle and protect the joint.
- Train your weaker leg first and match the stronger leg's reps to it so imbalances even out over time.
- Keep your hips and lower back flat against the pad through the full range of motion.
Common mistakes
- Letting the knee collapse inward under load, which strains the knee ligaments.
- Bouncing out of the bottom or lowering too far, which lets your hips round off the pad and stresses the lower back.
- Locking the knee out hard at the top, which jolts the joint and removes tension from the muscle.
- Pushing through the toes, which shifts work off the quads and can lift the heel.
- Using too much weight and cutting the range short, so the working leg never reaches a deep, useful stretch.
Frequently asked questions
What muscles does the assisted single leg press work?
It mainly works the quadriceps, with the glutes and hamstrings assisting. Training one leg at a time also forces each side to do its own share of the work.
Why press one leg at a time instead of both?
Single-leg pressing exposes and corrects strength differences between your legs, since the stronger side can't take over. It also lets you train each leg with a full, focused range of motion.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 12 reps per leg works well. Always start with your weaker leg and match the stronger leg to the same number of reps.
Is the single leg press good for beginners?
Yes. The machine supports your back and guides the path, so it is easier to learn than free-weight single-leg work, and it is a safe way to build quad and glute strength.
How deep should I lower the platform?
Lower until your thigh is near your chest or until your hips start to round off the pad, whichever comes first. Stop before your lower back lifts to keep the spine protected.
