Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back
Target Muscle Group


Quads Muscle Anatomy Diagram

One Leg 45 Degree Leg Press Overview

The single leg press exercise is a variation of the leg press and an exercise used to strengthen the muscles of the leg.

By using single leg presses in your workouts, you work the legs unilaterally. This can help build equally balanced strength and a more aesthetic physique over time.

One Leg 45 Degree Leg Press Instructions

  1. Load the machine with the desired weight and take a seat.
  2. Sit down and position one foot directly in the middle of the sled.
  3. Take a deep breath, extend your leg, and unlock the safeties.
  4. Lower the weight under control until the leg is roughly 45 degrees or slightly below.
  5. Drive the weight back to the starting position by extending the knee but don’t forcefully lockout.
  6. Repeat for the desired number of repetitions.

One Leg 45 Degree Leg Press Tips

  1. To keep tension on the quads, keep the knees just shy of lockout.
  2. To emphasize the glutes more, push through the heels.
  3. To emphasize the quads more, push through the balls of the feet.
  4. Don’t allow the hips to posteriorly tilt and roll off the pad.
  5. Keep your low back flat against the pad throughout the movement.
  6. Maintain a neutral head position by not looking up or down excessively.
  7. Self spotting is possible by simply applying pressure to the knees with the hands. Use only when necessary.
  8. Toe angle is individual and will depend upon each individual’s hip anatomy and ankle mobility - experiment and adjust based upon feel.
1 Comment
Posted on: Sun, 08/19/2012 - 10:24