Single Leg Press

exercise_detail.description

The Single Leg Press is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a leg press machine and focuses on one leg at a time, allowing for improved muscle balance and unilateral strength development.

exercise_detail.how_to_perform

1. Adjust the seat of the leg press machine so that your back is fully supported and your knees are at a 90-degree angle when your foot is on the platform.
2. Place one foot on the platform with your toes pointing slightly outward and ensure your knee is aligned with your foot.
3. Grip the side handles for stability and keep your back flat against the seat.
4. Push through your heel to extend your leg, keeping a slight bend in your knee at the top of the movement to avoid locking it.
5. Slowly lower the platform back to the starting position, ensuring control throughout the movement.
6. Complete the desired number of repetitions for one leg before switching to the other.

exercise_detail.tips

• Ensure your knee does not extend past your toes during the movement to reduce stress on the joint.
• Focus on pushing through your heel rather than your toes to better engage the glutes and hamstrings.
• Maintain a controlled tempo throughout both the concentric (pressing) and eccentric (lowering) phases of the exercise.
• Keep your core engaged to stabilize your torso and prevent lower back strain.
• Start with a lighter weight to master form before progressing to heavier loads.
• Breathe out as you press the platform away and inhale as you return to the starting position.