Unilateral leg press

Proper Position

• Sit on an inclined leg press machine with your back firmly against the backrest and your hips securely positioned.
• Place one foot in the center of the platform, with the other foot resting on the floor or a designated footrest.
• Adjust the platform height so your knee remains slightly bent when your leg is fully extended.
• Engage your core to stabilize your torso and keep your hands on the side handles for balance.

Movement

• Push with your foot to unlock the platform, extending your leg almost fully while avoiding locking your knee completely.
• Slowly lower the platform by bending your knee until it forms a roughly 90° angle, keeping your heel in contact with the platform.
• Push again to return to the starting position.
• Repeat for the desired number of repetitions, then switch legs.

Breathing

• Inhale as you bend your knee to lower the platform.
• Exhale as you push to return to the starting position.

Tips

• Keep the movement smooth and controlled to avoid injuries.
• Avoid fully locking your knee in the extended position to protect the joint.
• Focus on engaging your quadriceps, glutes, and hamstrings to maximize the exercise’s effectiveness.
• Adjust the weight according to your fitness level to maintain proper form throughout the exercise.