Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Single-Leg Leg Press

MachineCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Machines

How to do itPictures · 3 steps
Platform
1Start
Platform
2Bottom
Main musclesAlso working
  1. 1One foot in the middle of the platform
  2. 2Lower until your knee is close to your chest
  3. 3Keep your hips flat on the seat

Most common mistake

Letting the knee cave inward.

Watch a demo

Good for

  • Ranked #3 for quads
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Belt Squatvs Safety Bar Squatvs Heels-Elevated Goblet Squat
S
For quads
#3 of 33
See the full list →
Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tensionStrong
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

One leg at a time on a stable sled: a deep knee bend, no balance demand and easy to load in small steps.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • AFront-Foot-Elevated Split SquatDumbbell
  • ASafety Bar SquatBarbell
  • AHeels-Elevated Goblet SquatDumbbell
  • SHack SquatMachine

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