one Legged Leg press.

Erik · 08-05-2004, 11:20 PM

I don't know if its the leg press machines in my gym ( magnum fittness) or what, but both of them bent within a week of each other. I press somewhere in the 1000lb nieghborhood and I am sure the machine should be able to handle that but it isnt. The real problem is loading and unloading all those plates.
I am considering one legged press's to save time with the plates.
My question is a 2 part deal....
1. are they safe or is the risk of blowing out the keen too great? (lateral stability)
2. is it worth while to just do one leg in favor of a 2 leg workout with all its attendant stabilizer muscles associated with the 2 leg workout.

Don't mention squats....I do those first then do leg press

gopro · 08-06-2004, 09:40 AM

Anyone that knows me is aware that I am a big proponent of single leg presses. It turns a demanding exercise into a KILLER one when you do these one leg at a time. It really bring the adductor muscles into play and you can feel a hard pull on them on the descent of each rep. I find these better than lunges for sure (for bodybuilding purposes).

Just understand that if you can leg press 1000 for 10 you probably cannot single leg press 500 for 10. Doesn't work that way!

**CowPimp** · 08-06-2004, 11:09 AM

I don't have any experience with single leg press, but I have done one leg squats. Those are definitely killer and helped push up my squat poundages a bit; I assume it would be similar with the leg press. It is definitely intense. It's hard to stay focused when you're so punished from the first leg and you still have another leg to go. If you can manage it, then it's awesome.

eskimo515 · 08-06-2004, 02:17 PM

I did single leg presses for the first time a few months ago (my wife put me on to them) and they hurt like a bitch! I was sore for days. I have definitely placed them in my rotation.

Sapphire · 08-07-2004, 11:29 AM

LOVE single leg leg presses!! OUCH!

gopro · 08-07-2004, 02:26 PM

Quote:

Originally Posted by Sapphire

LOVE single leg leg presses!! OUCH!

As we can all see...your ASS loves them too

aztecwolf · 08-07-2004, 03:21 PM

i do single leg presses on my leg day during shock week, try this one out you will be sweatin and pantin a storm, do 10 with right leg, 10 with left, 8 right, 8 left, 6,6,4,4,2,2,1,1... alternating legs with no rest between, feels great

BIG C · 08-07-2004, 04:59 PM

I am going to try those next leg day. Sound cool!

Sapphire · 08-07-2004, 05:07 PM

Quote:

Originally Posted by gopro

As we can all see...your ASS loves them too

Yup it sure does Coach!!!!

Downtown Guy · 08-07-2004, 07:32 PM

Any tips on form/technique for one-legged presses? How do they compare to two-legged presses in regard to potential for damage to the knee? Thanks for any advice!

topolo · 08-07-2004, 07:39 PM

I do one leg presses every couple of weeks and I really like them. Unloading all of those plates is a BITCH

Pepper · 08-07-2004, 07:56 PM

I guess you could do like the jerks at my gym and leave them there for some 105 lbs girl to unload....man, I hate that..rude pricks!

Johnnny · 08-07-2004, 10:52 PM

I do one leg leg presses all the time & they're great.

Erik · 08-08-2004, 02:09 PM

Leg press machines are back up with an improved bar.
So I seriously tried the one legged press, as opposed to just fooling around with it. It works well, I don't know if its better. You know how t is with new movements...wait and see. I know this
1. I can spot with the "off leg" really get to failure
2. Its an excellent way to work the calves also....Now I know who is the weak sister

Premo55 · 08-08-2004, 06:14 PM

One legged leg presses are amazing. No other exercise hits my adductors quite as well. Thanks, Gopro

Peace.

zubairkhan14 · 08-09-2004, 03:11 AM

are leg presses a really good leg exercise? I've been working out for a year now but only recently, (3 workouts) have i started doing legs... Do you guys wanna give me some tips cuz my legs are soo weak that i can only squat 135 (not even the right form) but i wanna try so hard to get them strong

**P-funk** · 08-09-2004, 03:53 AM

Quote:

Originally Posted by zubairkhan14

are leg presses a really good leg exercise? I've been working out for a year now but only recently, (3 workouts) have i started doing legs... Do you guys wanna give me some tips cuz my legs are soo weak that i can only squat 135 (not even the right form) but i wanna try so hard to get them strong

Keep squating but use a weight that allows you to have good form. Deadlifts (all varieties) are important. Walking lunges are a favorite of mine also.

Erik · 08-09-2004, 08:34 AM

Speaking of Abductors (GOPRO). I noticed that right away when doing one legged claf raises (on the sled) after I did the one legged presss. I didnt realize it would be such an effective abductor workout.

gopro · 08-09-2004, 11:07 AM

Quote:

Originally Posted by Erik

Speaking of Abductors (GOPRO). I noticed that right away when doing one legged claf raises (on the sled) after I did the one legged presss. I didnt realize it would be such an effective abductor workout.

Its a very effective adductor workout! It forces them to contract really hard to stabilize the leg!

Johnnny · 08-09-2004, 01:13 PM

Quote:

are leg presses a really good leg exercise? I've been working out for
a year now but only recently, (3 workouts) have i started doing legs...
Do you guys wanna give me some tips cuz my legs are soo weak that i can
only squat 135 (not even the right form) but i wanna try so hard to get
them strong

First try this leg routine.

4 sets of barbell squats (use a bench to make sure you go low enough)
set 1 a weight that you do 10 reps
set 2 a weight that you do 3-5 reps
set 3 a weight that you do 6-8 reps
set 4 a weight that you do8-10 reps

4 sets of hack squats
set 1 a weight that you do 2-4 reps
set 2 a weight that you do 6-8 reps
set 3 a weight that you do 8-10 reps
set 4 a weight that you do 10-12 reps

Stif leg deadlifts (for hamstrings)
set 1 a weight that you do 2-4 reps
set 2 a weight that you do 6-8 reps
set 3 a weight that you do 8-10 reps
set 4 a weight that you do 10-12 reps

Lying hamstring curls
set 1 a weight that you do 2-4 reps
set 2 a weight that you do 6-8 reps
set 3 a weight that you do 8-10 reps
set 4 a weight that you do 10-12 reps

This routine should build up your legs provided you eat enough food & don't train them more than once a week.

Good luck.

08-05-2004, 11:20 PM	#1
Erik Registered User Join Date: Apr 2004 Location: Michigan USA Posts: 134 Photos: 3	one Legged Leg press. I don't know if its the leg press machines in my gym ( magnum fittness) or what, but both of them bent within a week of each other. I press somewhere in the 1000lb nieghborhood and I am sure the machine should be able to handle that but it isnt. The real problem is loading and unloading all those plates. I am considering one legged press's to save time with the plates. My question is a 2 part deal.... 1. are they safe or is the risk of blowing out the keen too great? (lateral stability) 2. is it worth while to just do one leg in favor of a 2 leg workout with all its attendant stabilizer muscles associated with the 2 leg workout. Don't mention squats....I do those first then do leg press

08-06-2004, 09:40 AM	#2
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Anyone that knows me is aware that I am a big proponent of single leg presses. It turns a demanding exercise into a KILLER one when you do these one leg at a time. It really bring the adductor muscles into play and you can feel a hard pull on them on the descent of each rep. I find these better than lunges for sure (for bodybuilding purposes). Just understand that if you can leg press 1000 for 10 you probably cannot single leg press 500 for 10. Doesn't work that way! All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

08-06-2004, 11:09 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I don't have any experience with single leg press, but I have done one leg squats. Those are definitely killer and helped push up my squat poundages a bit; I assume it would be similar with the leg press. It is definitely intense. It's hard to stay focused when you're so punished from the first leg and you still have another leg to go. If you can manage it, then it's awesome. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

08-06-2004, 02:17 PM	#4
eskimo515 King of the Dog Freaks Elite Member Join Date: Feb 2003 Location: NYC Posts: 335	I did single leg presses for the first time a few months ago (my wife put me on to them) and they hurt like a bitch! I was sore for days. I have definitely placed them in my rotation. Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

08-07-2004, 11:29 AM	#5
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	LOVE single leg leg presses!! OUCH! Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

08-07-2004, 03:21 PM	#7
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	i do single leg presses on my leg day during shock week, try this one out you will be sweatin and pantin a storm, do 10 with right leg, 10 with left, 8 right, 8 left, 6,6,4,4,2,2,1,1... alternating legs with no rest between, feels great -Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall Last edited by aztecwolf : 08-07-2004 at 03:38 PM.

08-07-2004, 04:59 PM	#8
BIG C Love to Lift!! Join Date: Aug 2004 Posts: 90	I am going to try those next leg day. Sound cool! If the bar aint bending your just pretending! Check out my Journal!!

08-07-2004, 07:32 PM	#10
Downtown Guy Registered User Join Date: Dec 2003 Location: Kentucky Posts: 121	Any tips on form/technique for one-legged presses? How do they compare to two-legged presses in regard to potential for damage to the knee? Thanks for any advice!

08-07-2004, 07:56 PM	#12
Pepper Senior Member Elite Member Join Date: Dec 2002 Posts: 4,543	I guess you could do like the jerks at my gym and leave them there for some 105 lbs girl to unload....man, I hate that..rude pricks! My Carb Cycling Progress - you can't hide from the numbers.

08-07-2004, 10:52 PM	#13
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I do one leg leg presses all the time & they're great.

08-08-2004, 02:09 PM	#14
Erik Registered User Join Date: Apr 2004 Location: Michigan USA Posts: 134 Photos: 3	Leg press machines are back up with an improved bar. So I seriously tried the one legged press, as opposed to just fooling around with it. It works well, I don't know if its better. You know how t is with new movements...wait and see. I know this 1. I can spot with the "off leg" really get to failure 2. Its an excellent way to work the calves also....Now I know who is the weak sister

08-08-2004, 06:14 PM	#15
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	One legged leg presses are amazing. No other exercise hits my adductors quite as well. Thanks, Gopro Peace. T DOT O.

08-09-2004, 03:11 AM	#16
zubairkhan14 I AM AN IDIOT! Join Date: Jul 2004 Location: hanging out with all of the other dumbasses. Posts: 71 Photos: 2	are leg presses a really good leg exercise? I've been working out for a year now but only recently, (3 workouts) have i started doing legs... Do you guys wanna give me some tips cuz my legs are soo weak that i can only squat 135 (not even the right form) but i wanna try so hard to get them strong

08-09-2004, 08:34 AM	#18
Erik Registered User Join Date: Apr 2004 Location: Michigan USA Posts: 134 Photos: 3	Speaking of Abductors (GOPRO). I noticed that right away when doing one legged claf raises (on the sled) after I did the one legged presss. I didnt realize it would be such an effective abductor workout.

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