One Leg Presses

Exercise Tips

  • Never lock your knees
  • Keep your toes in line with your knees
  • Make sure to lock the weight while your leg is in the extended position before getting up from the machine

One Leg Presses

This exercise targets your glutes and provides a low to moderate cardio benefit. It also works your hamstrings, quadriceps, and calves.

Muscle Group

Quadriceps (Quads), Hamstrings


1 Day a Week to
3 Days a Week


Leg Press Machine

Cardiovascular Benefit

Low to Moderate

Muscle Group: Quadriceps (Quads), Hamstrings

Equipment: Leg Press Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Legs

Starting Position: Position yourself on the leg press machine with one foot on the platform, leg fully extended. Bend your other knee and place your foot on the floor. Push forward with your leg then pull the lever to release the weight.

  1. 1 Slowly bring your leg down to your chest, bending your knee to a 90 degree angle.
  2. 2 In a fluid motion, push the weight back up until your legs are fully extended.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.

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