Single Leg Press

Muscles worked by the Single Leg Press

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Leg Press

Also called: leg press machine, 45 degree leg press, horizontal leg press, plate-loaded leg press, sled leg press.

How to do the Single Leg Press

1. Sit in a leg press machine with one foot placed on the platform.
2. Keep the other leg off the platform, resting to the side.
3. Release the safeties and lower the platform by bending your knee.
4. Stop when your knee is near a 90-degree angle.
5. Drive through the heel to press the platform back up.
6. Complete reps on one side, then switch.

Form tips

• Keep your foot flat and centered on the platform.
• Avoid letting your knee cave inward.
• Don't lock out the knee forcefully at the top.

At a glance

Single Leg Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Close-Stance Leg Press
• High-Foot Leg Press
• Horizontal Leg Press
• Leg Press
• Wide-Stance Leg Press
• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-leg-press",
  "name_en": "Single Leg Press",
  "name_de": "Einbeinige Beinpresse",
  "name_es": "Prensa de Piernas a Una Pierna",
  "description_en": "A lower-body exercise performed on a leg press machine, pressing the platform with one leg at a time.",
  "description_de": "Eine Übung für die untere Körperhälfte an der Beinpresse, bei der die Plattform abwechselnd mit einem Bein gedrückt wird.",
  "description_es": "Un ejercicio de tren inferior en una máquina de prensa, empujando la plataforma con una pierna a la vez.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "leg_press",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "leg-press",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit in a leg press machine with one foot placed on the platform.",
    "Keep the other leg off the platform, resting to the side.",
    "Release the safeties and lower the platform by bending your knee.",
    "Stop when your knee is near a 90-degree angle.",
    "Drive through the heel to press the platform back up.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Setze dich in die Beinpresse mit einem Fuß auf der Plattform.",
    "Halte das andere Bein von der Plattform fern, seitlich abgestützt.",
    "Löse die Sicherungen und senke die Plattform durch Beugen des Knies ab.",
    "Stoppe, wenn das Knie nahezu einen 90-Grad-Winkel erreicht.",
    "Drücke dich über die Ferse ab, um die Plattform zurückzudrücken.",
    "Absolviere die Wiederholungen auf einer Seite, dann wechsle die Seite."
  ],
  "instructions_es": [
    "Siéntate en la máquina de prensa con un pie sobre la plataforma.",
    "Mantén la otra pierna fuera de la plataforma, apoyada a un lado.",
    "Suelta los seguros y baja la plataforma flexionando la rodilla.",
    "Detente cuando la rodilla forme un ángulo cercano a 90 grados.",
    "Empuja a través del talón para devolver la plataforma.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your foot flat and centered on the platform.",
    "Avoid letting your knee cave inward.",
    "Don't lock out the knee forcefully at the top."
  ],
  "tips_de": [
    "Halte den Fuß flach und zentriert auf der Plattform.",
    "Lass das Knie nicht nach innen einknicken.",
    "Strecke das Knie am oberen Punkt nicht gewaltsam durch."
  ],
  "tips_es": [
    "Mantén el pie plano y centrado en la plataforma.",
    "Evita que la rodilla se desplace hacia adentro.",
    "No bloquees la rodilla con fuerza en la parte alta."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/single-leg-press-start.webp",
      "peak": "images/flat/single-leg-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-leg-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.