Single-leg Press
Single-leg Press is a resistance exercise – strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gluteus medius, Adductor magnus, Soleus
- Exercise type
- Resistance exercise – strength
Exercise technique
- Machine setup
Position your pelvis in line with the backrest.
- Working foot
Place one foot on the platform opposite its hip.
- Free leg
Keep the other leg clear of the sled path.
- Lower
Track your working knee with your foot as it approaches your chest.
- Pelvis
Stop where you can maintain control without rotating to one side.
- Press
Push the platform back with the sole of the same foot.
- Switch
Secure the sled before switching legs.
Key technique points
- Do not slide your foot too far outward on the platform.
- Keep both hip bones in contact with the pad.
- Do not assist with your free leg.
- Choose the load again for one leg.
- Do not let your knee collapse inward.
- Lock the load when switching sides.
Common mistakes
Rotating the pelvis
Hip rotation under unilateral load gives a misleading range of motion.
Using the two-leg load
Giving the same load to one leg may exceed the limit of control.
Pushing with the free foot
Assistance changes the unilateral exercise.
Placing the foot at the edge
The pressure center moves away from the hip line.
Hitting the torso with the knee
Coming too close may disrupt pelvic support.
Switching with an unsecured sled
Changing feet before securing the load reduces control.
Frequently asked questions
Single-leg Press: why is “Rotating the pelvis” a mistake?
Hip rotation under unilateral load gives a misleading range of motion.
Single-leg Press: why is “Using the two-leg load” a mistake?
Giving the same load to one leg may exceed the limit of control.
Single-leg Press: why is “Pushing with the free foot” a mistake?
Assistance changes the unilateral exercise.
Single-leg Press: why is “Placing the foot at the edge” a mistake?
The pressure center moves away from the hip line.
Single-leg Press: why is “Hitting the torso with the knee” a mistake?
Coming too close may disrupt pelvic support.
Single-leg Press: why is “Switching with an unsecured sled” a mistake?
Changing feet before securing the load reduces control.
What should I focus on when doing Single-leg Press?
Do not slide your foot too far outward on the platform. Keep both hip bones in contact with the pad. Do not assist with your free leg. Choose the load again for one leg. Do not let your knee collapse inward. Lock the load when switching sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.