Leg Press Unilateral Machine

Leg press unilateral machine is the one-legged version where you push one leg at a time. The unilateral version trains each leg separately under heavy load, which helps identify and correct strength differences. The exercise is much more intense per leg than the bilateral version and requires more core stability to avoid rotation.

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Leg Press Unilateral Machine

Purpose of the exercise

Compound strength exercise for unilateral leg strength: quadriceps, glutes, hamstrings and core stabilisers. Improves unilateral leg strength, identifies and corrects asymmetry and develops anti-rotational core strength. Also effective for preventing a stronger leg from compensating and for functional one-legged strength development.

Supplies

Leg press machine
No further material required

Starting position

Sit or lie in the leg press machine
Place one foot centrally on the platform
Let your other leg hang relaxed or on the ground
Keep your back flat against the backrest
Grasp the handles firmly (important for stability)
Unlock security
Start with slightly bent knee

Implementation

Lower the platform towards you in a controlled manner
Bend your knee to about 90 degrees
Keep your pelvis stable (no rotation)
Push back explosively through your whole foot
Extend your leg almost fully
Tighten your quad and buttock at the top
Prevent rotation of your pelvis through core tension
Complete all repetitions before switching

Points of interest

✓ Keep your pelvis stable and horizontal (anti-rotation)
✓ Tighten your core to the max to avoid rotation
✓ Push through your whole foot
✓ Keep your knee in line with your foot
✓ Grip handles firmly for stability
✓ Breathe in when lowering, out when pushing
✗ Avoid rotation of your pelvis or torso
✗ Don't start with too heavy a weight (lighter than bilateral)
✗ Don't let your other hip come up
✗ Don't go too deep if you lose control
✗ Don't use momentum
✗ Don't compensate with your upper body

When this exercise?

This exercise is suitable for correcting leg strength asymmetry. Ideal in late rehabilitation phase after unilateral knee injuries (in consultation with physiotherapist). Very effective after cruciate ligament reconstruction or other unilateral injuries. Perfect for developing single-leg strength without a balance requirement. Also valuable for athletes who need single-leg explosive power. Start with 50-60% of bilateral weight.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.