How to Do a One Leg Press on a Leg Press Machine

How to Do a One Leg Press on a Leg Press Machine

The leg press machine is perhaps one of the best leg machines for toning the muscles within the legs. The leg press machine imitates the motion of the squat, as well as working out all of the muscles in the lower part of the body. Because the machine supports the individual working out, back and knee problems are not as likely as they would be by doing heavy squats without a machine. A variety of exercises can be performed on the leg press, but this article will focus on doing a one leg press on the leg press machine.

Select Desired Lift Weight

Before positioning yourself in the machine, you need to select the desired lift weight. Although some machines vary in style, you will likely only need to put the metal selector pin into the weight stacks proper space. 

Position Yourself Properly

Position your body so that you are sitting at a 90 degree angle. Your foot should be placed on the weight platform in a comfortable position, in alignment with your hips. The foot should be pointing straight up, though you can vary your workout by turning it slightly to the side. To prevent back strain, keep your back in a neutral position throughout the exercise.

Performing the Exercise

Using the one leg that is on the weight platform of the leg press machine, slowly bring your leg towards your chest. Then, press the weight platform back to its starting position by extending your leg. Do not lock your knee when extending the platform. Repeat 15-20 times. For safety purposes and optimal benefits, it is important to keep the exercise slow and controlled.