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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Squat

// EXERCISE EXECUTION

Single-Leg Leg Press

// COACHING AUDIO

00:00 / 02:41

The single-leg leg press is a lower-body exercise that primarily targets the quadriceps, glutes, and adductors. By working one leg at a time, we can develop strength through potentially larger ranges of motion.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Sit on the leg press with both feet on the pad.

    Find a foot height that keeps your feet flat throughout.

    Bring your feet closer together

    Remove one leg.

    Maintain a long spine and abs tight

    Working foot should be straight

    Shift / Rotate your pelvis and torso towards the working side

    "This is the leg I'm working"​

    Set up nose, knee and toes.

    Whole-foot pressure

    Slight focus on base of big toe and inside heel.

    Grip onto the handles and seat to help stabilise your position.
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Phase One

Execution

    Control the descent through the working leg

    Maintain whole-foot pressure

    Prevent your heel from lifting off the pad​

    Keep your nose, knee and toes aligned.

    Avoid allowing the knee to rotate outwards

    Keep your pelvis and rib cage facing the working side

    Keep your bum and tailbone against the seat

    Avoid lifting your bum & lower back off the pads​

    Work within your active range

    Lower doesn't mean better​

    Depth is personal
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Phase Two

Execution

    Push through the entirety of your foot.

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    Maintain nose, knee and toes

    Maintain long spine and abs tight

    As we approach the top, we maintain whole foot pressure​

    Our toes are not lifting off the pad​

// COMMON MISTAKES

Bum Coming Up

Hips and Feet Too Wide

Toes Coming Up - on our way up

Heel Coming Up - on our way down

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