Muscles Worked
Learn more in the Quads training guide →
Primary
Quads
Secondary
Glutes
Hamstrings
Highlighted muscles
How To Perform
- 1 Position one foot in the centre of the platform.
- 2 Lower the platform by bending the knee to 90 degrees.
- 3 Press back up to near-full extension.
Form Cues
- ✓ Do not lock out the knee.
- ✓ Keep the back flat against the pad throughout.
Common Mistakes
- ✗ Lower back peeling off the pad.
- ✗ Knee caving inward.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Single-Leg Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Single-Leg Press? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Single-Leg Press should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for quads. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Single-Leg Press target?
Single-Leg Press primarily targets the Quads. Secondary muscles include Glutes, Hamstrings.
Is Single-Leg Press good for beginners?
Single-Leg Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Single-Leg Press, 60–90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.