Single leg leg press

This one-legged leg press specifically strengthens your thigh and glute muscles. Perfect for balancing muscular differences and developing strength on one leg.

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Preparation

Secure the sled so that you can comfortably lie underneath with your leg bent.

Starting Position

Lie flat on the ground, with your back fully resting - without arching it. Position one leg bent on the horn, with the ball of the foot touching the tip. The other leg is also bent, with the sole of the foot flat on the ground. Your arms are relaxed and stretched out to the side.

Execution

Move your leg slowly and evenly upwards with pressure from the thigh until it is almost fully extended. Actively point your foot at the end. Then lower your leg in a controlled manner - just before reaching the end point, you are back in the starting position. Make sure to keep your knee stable and aligned throughout the entire movement.

Muscles Used

Legs

Glutes

Tip

This one-legged exercise will show you exactly where weaknesses or mobility limitations exist in your leg muscles. This is manifested by jerky movements when lowering. Over time, the movement will feel more controlled, smoother, and stronger.

What makes this exercise particularly effective?

The one-legged leg press isolates each side individually, allowing you to specifically balance muscular imbalances between your legs. At the same time, it engages the deep stabilizing muscles, as the core must contribute to maintaining balance. Furthermore, it relieves the back – ideal for discomfort or to protect the spine.

What effect does the exercise achieve?

Strengthening of quadriceps and glutes: The main load is carried by the working leg – with a strong focus on the thighs and gluteal muscles.
Correction of imbalances: One-sided training ensures that weaker muscle groups are specifically strengthened.
Improvement of balance & stability: The core muscles must actively counteract – this enhances overall balance and body tension.
Gentle strength training: The guided movement with consistent resistance makes the leg press safe and joint-friendly.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The one-legged leg press complements this concept perfectly:

One-sided leg strength: Supports the development of strength and stability in each half of the body individually.
Functional addition: Promotes core stability and leg control – skills that are crucial for squats and deadlifts.
Individual progression: The resistance levels can be easily adjusted to customize the intensity – perfect for beginners to advanced users.