Assisted Single Leg Press

Master the assisted single leg press for powerful lower body development. This exercise effectively isolates and strengthens your quadriceps, glutes, and

IntermediateThighs Leverage machine

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Assisted Single Leg Press

Compound

Sled 45ø Leg Press (Side POV)

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Sled 45ø Narrow Stance Leg Press

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Sled 45 Leg Press

Thighs · Sled machine

Intermediate

Compound

Dumbbell Single Leg Step Up

Thighs · Gluteus Maximus · Dumbbell

Intermediate

Description

An assisted single leg press is a lower body exercise targeting the quads and glutes. It involves pressing a weight away from the body with one leg.

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How to do Assisted Single Leg Press

01
Setup
Adjust the machine's seat and back pad so that your working leg's knee is aligned with the machine's pivot point when your foot is on the platform. Select an appropriate resistance for one leg.
02
Setup
Sit in the machine with your back firmly against the pad, placing one foot flat on the foot platform with your heel, midfoot, and toes making solid contact. Your knee should be bent at approximately a 90-degree angle, and your other leg can rest to the side or on the floor.
03
Disengage the safety mechanism, take a deep breath, and press through your entire foot to extend your working leg, pushing the platform away from your body. Exhale as you extend, stopping just before your knee fully locks out.
04
Slowly and with control, inhale as you allow the platform to return towards your body, bending your knee until it reaches the starting 90-degree angle or slightly deeper if comfortable, ensuring your heel remains pressed into the platform.
05
Complete all repetitions on one leg before re-engaging the safety, then carefully switch to the other leg and repeat the sequence.

Tips

Adjust your foot placement: placing your foot higher on the platform emphasizes the glutes and hamstrings, while a lower placement targets the quadriceps more directly.
Maintain core engagement throughout the movement by bracing your abdominal muscles, which helps stabilize your torso and prevents your lower back from arching off the pad.
Focus on a controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle time under tension and improve strength gains.
Drive through your entire foot, not just your toes or heel, to ensure balanced muscle activation and prevent excessive strain on your knee joint.

Common mistakes

Locking out the knee at the top of the movement can put undue stress on the knee joint; instead, maintain a slight bend in your knee to keep tension on the muscles and protect the joint.
Lifting your hips or lower back off the pad indicates you may be using too much weight or losing core stability; ensure your back remains firmly pressed against the pad throughout the exercise.
Allowing the weight to 'drop' quickly on the eccentric phase reduces muscle control and effectiveness; consciously resist the weight as it returns to the starting position.

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Questions

What muscles does Assisted Single Leg Press work?

Assisted Single Leg Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.

Is Assisted Single Leg Press good for beginners?

Assisted Single Leg Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Assisted Single Leg Press?

You need Leverage machine to perform Assisted Single Leg Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Assisted Single Leg Press?

Adjust your foot placement: placing your foot higher on the platform emphasizes the glutes and hamstrings, while a lower placement targets the quadriceps more directly. Maintain core engagement throughout the movement by bracing your abdominal muscles, which helps stabilize your torso and prevents your lower back from arching off the pad. Focus on a controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle time under tension and improve strength gains. Drive through your entire foot, not just your toes or heel, to ensure balanced muscle activation and prevent excessive strain on your knee joint.

What are common mistakes when doing Assisted Single Leg Press?

Locking out the knee at the top of the movement can put undue stress on the knee joint; instead, maintain a slight bend in your knee to keep tension on the muscles and protect the joint. Lifting your hips or lower back off the pad indicates you may be using too much weight or losing core stability; ensure your back remains firmly pressed against the pad throughout the exercise. Allowing the weight to 'drop' quickly on the eccentric phase reduces muscle control and effectiveness; consciously resist the weight as it returns to the starting position.