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The Single Leg Press is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.




  • Position your feet about shoulder width apart. Extend your legs until they are almost straight, and then take one leg off the machine, avoiding locking your knee out.
  • Bend your leg, bringing the foot plate towards you slowly until there is a 90 degree bend in your leg – go further if you can. Then extend your leg back to the starting position, keeping your knee in line with your toes and pushing through your heel.
  • Complete all the reps with one leg before switching to the other leg.

Leg Muscle Diagram.

Leg Muscles