Sprinters, football, basketball and volleyball players will find that regular practice of One Leg Press will help strengthen their legs


Lie on a 45 degree Leg Press machine and place one of your feet on the footboard.

Bend your knee and lower the weight as much as possible, bringing the knee close to the chest.

Press upwards using thigh power and go back to starting position.

Perform prescribed repetitions with one leg and repeat with the other leg, which constitutes one set.


Locking out the knee at the top.

Jerky and partial movements.

Moving the feet on the footboard during the exercise.

Rounding your back.

Using the same weight you do on regular Leg Press.

Targeted muscles

Trains thigh muscles such as Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris.

Also works hamstring muscles like Biceps Femoris and buttocks (Gluteus Maximus).

Who it helps

Helps all sportspersons who use their legs for jumping, running and pushing movements such as runners, sprinters, football, basketball and volleyball players. Builds thigh muscles and corrects size and strength imbalance.