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Exercise handout — move better, feel better.
Single-Leg Leg Press
Leg press performed one leg at a time. Addresses strength imbalances and builds unilateral power.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Hack squat, Split squat
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
2 sec down / 1 sec pause / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Sit in leg press with back flat against pad
- One foot centered on platform
- Other foot resting or held off
No image for this step. Follow the written instruction.
Step 1 of 4
Release safeties
No image for this step. Follow the written instruction.
Step 2 of 4
Lower platform by bending knee
No image for this step. Follow the written instruction.
Step 3 of 4
Stop when knee reaches 90 degrees
No image for this step. Follow the written instruction.
Step 4 of 4
Push through heel to extend fully
Breathing
- Inhale as you lower
- Exhale as you press
Form Cues
- Keep back flat against pad
- Push through whole foot
- Don't lock knee at top
- Control the negative
Common Mistakes to Avoid
- Back lifting off pad
- Knee caving inward
- Partial range of motion
- Bouncing at bottom
Safety Information
Use appropriate weight for single-leg. Don't lock out knee.
Progressions
Increase weight, slower tempo, pause reps
Regressions
Lighter weight, bilateral leg press
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.