Back in the day, my younger self was a big fan of loading up the 45-degree Leg Press machine with plates and testing my limits. Now that longevity is my priority, I’ve had to rethink my approach. One great alternative to heavy leg presses that provides all of the benefits with minimal risk is the Single-Leg Leg Press. Here’s a primer on how to execute it:
Start seated in a 45-degree Leg Press machine. Place your right foot in the middle of the foot pad. Extend your leg and unlock the safety handles. Place your hands on the grips beside the seat for support. Slowly lower your right leg toward your chest until you form a 90-degree angle as shown. Press to reverse the motion until your leg is fully extended. Repeat for the specified number of reps, and then switch sides. When complete, place the safety handles back into position and rest.
Key Benefits:
- Corrects Strength Imbalances: Isolating one leg at a time helps correct strength imbalances between legs.
- Builds Muscle & Strength: Single Leg Presses are a fantastic exercise for developing the glutes and quadricep muscles. You can safely push the envelope with higher intensity with this exercise, due to the controlled environment.
- Enhances Core Engagement: The Single Leg Press demands strong core stabilization, indirectly working the abdominal muscles as you press.
Integrating the Single-Leg Leg Press into your program helps to build symmetry, strength, and overall lower body development, while keeping the risk of injury low. Whether you’re a beginner or a seasoned fitness enthusiast, this exercise is a great addition to a longevity-focused strength program.
