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Quads ยท Squat

Single-Leg Press

A compound squat exercise for the quads and glutes, done with a plate-loaded machine. It also works the adductors.

Plate-loaded machine Compound Reps and weight One side at a time Also called: one leg press

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. One foot in the middle of the platform, lower back and hips against the pad.
  3. Lower until the knee is well bent and tracking over the toes, hips staying on the pad.
  4. Push through the whole foot without slamming the knee straight at the top.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Hips rolling off the pad. Lower only as far as the hips and lower back stay on the pad.
  • Knee caving in. The knee tracks in line with the toes.
  • Slamming the knee straight. Stop just short of a hard lockout at the top.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.