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§ L · Exercises · QuadricepsUpdated 6/2026

Single Leg Press

Builds quad strength and single leg power. It helps even out side to side differences and supports squats and everyday movements.

Muscle group
Quadriceps
Equipment
Sled
Exercise type
Compound
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Quadriceps
Supporting muscles
GlutesHamstrings

How to perform

§ 02 · Steps
  1. 01

    Sit with your back firmly against the backrest and place your working foot in the center of the footplate; keep your free leg resting or slightly raised.

  2. 02

    Brace your core and engage your glute and quadriceps before starting the movement.

  3. 03

    Press through your heel into the footplate, extending your knee in a controlled manner; do not lock your knee at the end.

  4. 04

    Lower back under control until your knee is at about a 90-degree angle or you feel a stretch in your quadriceps; keep your back firmly against the backrest.

  5. 05

    Perform the desired number of repetitions, then switch legs; feel your quadriceps working throughout the entire movement.

Beginner's guide

§ 03 · Guide
What it works

Builds quad strength and single leg power. It helps even out side to side differences and supports squats and everyday movements.

What it should feel like

You should feel it in your quads, with some work in the glutes. You should not feel it in your knee or lower back.

Most common mistake

A common mistake is letting the heel lift or the back come off the pad. Keep your heel planted and your back firmly against the pad.

How to get started at the gym

§ 04 · SisuLift

Single Leg Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your heel firmly in contact with the footplate throughout the movement. Avoid pushing your hips forward and keep your back firmly against the backrest.

An effective exercise for developing single-leg strength and correcting muscle imbalances.

More exercises: Quadriceps

§ 06 · Same muscles

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