One-Legged Seated Leg Press
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The One-Legged Seated Leg Press is a bodyweight, unilateral strength exercise performed by sitting on the floor or a bench with one leg extended forward, pressing through the heel to lift the hips and straighten the knee while keeping the other leg bent. Its primary purpose is to build lower body strength and address muscle imbalances by isolating one side at a time. It mainly targets the quads, glutes, and posterior thighs, benefiting athletes, beginners with limited equipment, or anyone seeking improved unilateral leg power and stability.
How to Perform One-Legged Seated Leg Press
- 1Sit on the floor with your legs extended straight in front of you, feet flexed (toes pointing up). Place hands behind you on the floor for support, fingers pointing away.
- 2Bend one knee and place the foot flat on the floor close to your butt, with the other leg remaining straight and extended.
- 3Engage your core and lift your hips off the floor, pressing through the planted foot to form a straight line from knee to shoulder on the working side.
- 4Inhale as you slowly lower your hips toward the floor by bending the working knee, keeping the extended leg straight and off the ground.
- 5Exhale as you drive through the heel of the working foot to press your hips back up to the straight-leg position, fully extending the knee without locking it.
- 6Pause briefly at the top, then repeat for desired reps on one side before switching legs.
- 7Key form tips: Keep your working knee tracking over your toes—avoid letting it cave inward. Maintain a neutral spine; don't arch your lower back. Use a slow, controlled tempo to maximize quad, glute, and hamstring engagement. Common mistake: Rushing the movement or allowing hips to sag, which reduces effectiveness and risks strain.
