At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 5 kg
How to do it
- One foot in the middle of the platform, other foot on the floor or frame.
- Go deep without your pelvis tilting.
- Push up under control, don’t lock the knee.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Same stable machine as the leg press, but one leg at a time: more depth and you see left-right differences. Takes twice as long.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Leg Press · Machine · rating A
- Bulgarian Split Squat · Dumbbell · rating A
- Hack Squat · Machine · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-leg leg press.
Let Mitta set the weight.
Mitta plans the single-leg leg press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-leg leg press
What muscles does the single-leg leg press work?
The single-leg leg press mainly trains your quads. Your glutes help.
How many reps of the single-leg leg press should I do?
Mitta plans the single-leg leg press at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-leg leg press?
Good alternatives that train the same muscle are the leg press, Bulgarian split squat and hack squat.
Is the single-leg leg press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-leg leg press have rating A?
Same stable machine as the leg press, but one leg at a time: more depth and you see left-right differences. Takes twice as long.