It mainly works your quads, hamstrings, and glutes (the muscles in your thighs and buttocks).

Because you use one leg at a time, it helps you build strength in each leg individually (this is called unilateral strength).

This exercise also improves your balance and coordination, as you need to keep steady on one leg.

It's suitable for people of all fitness levels, including those recovering from injuries.

The assistance feature makes it easier to do the exercise, helping you build strength gradually without overdoing it.

Focusing on one leg at a time helps prevent muscle imbalances, where one leg is stronger than the other.

Doing this exercise can help you feel more stable and confident when standing and moving around.

It's a good way to improve your overall leg strength and fitness.

Improves smaller support muscles: Doing this exercise makes the smaller muscles around your hips and knees stronger. Stronger support muscles help prevent injuries and improve overall leg strength.

Safer for building strength: Because the machine helps support you, it's easier to start building leg strength, even if you're recovering from an injury or are just starting to exercise.

Works many leg muscles at once: This exercise uses your quads (front of thighs), hamstrings (back of thighs), and glutes (buttocks), making your legs stronger overall.

Better balance and stability: Exercises that use only one leg at a time are great for improving your balance. This is helpful for everyday activities and for other sports or exercises.

Find Your Spot: Sit down and make sure your back is firmly against the seat. This provides stability and support throughout the exercise.

One Foot at a Time: Place one foot on the platform in the center. Keep the other foot flat on the floor for balance.

Hold On Tight: Grip the handles to help you stay steady and controlled. This is especially important for beginners.

Press and Extend: Slowly push the platform away from you using your leg. Straighten your leg, but don't lock your knee. Keeping your knee slightly bent protects your joint.

Controlled Movement: Pause for a moment at the top of the movement before slowly bending your knee and bringing the platform back down. Avoid jerky movements.

Repeat and Switch: Do the desired number of repetitions, then switch legs and repeat the steps. Remember to listen to your body and stop if you feel pain.

Important Tip: Keep your movements smooth and controlled. This helps you work your muscles effectively and reduces the chance of getting hurt.

One-Legged Sled Push: This exercise uses a sled, and you push it with just one leg at a time. It's good for building strong legs and improving your balance. You'll feel it in your thighs, hamstrings (the back of your thighs), and glutes (your buttocks). It's a different way to work these muscles compared to the leg press.

Smith Machine Single Leg Split Squats: This exercise uses a Smith machine (a barbell that moves up and down in a fixed track). You stand with one leg forward and one leg back, then lower your body down. This works the same leg muscles as the sled push, but the angle is different, and it also helps strengthen your core (your stomach muscles) for better balance.

Standing Single Leg Hamstring Curl: This exercise focuses on the back of your thighs (hamstrings). You stand on one leg and curl the other leg up behind you. It's great for building hamstring strength and balance. It's a different movement than pressing, so it adds variety to your workout.

Why try these alternatives? Switching up your exercises helps your muscles grow stronger and prevents you from getting stuck at the same fitness level. Try these exercises and see which ones you like best!

One-Legged Sled Press: This works one leg at a time, helping you get stronger and balance better. It targets your thigh muscles (quads and hamstrings) and your glutes (butt muscles). The sled helps you lift heavier weights safely.

Sled Leg Press at a 45-Degree Angle: Similar to the single-leg press, but at a different angle. This changes how your muscles work, building strength and size in your legs. It's often easier on your body than other exercises, making it great for beginners.

Standing Single Leg Curl: This focuses on the back of your thighs (hamstrings) and also helps with balance. Because you do it on one leg, it improves your coordination and stability.

These exercises are all great for building stronger legs. They each have their own advantages, so try them all to find what you like best!

Use Your Full Leg Range: Don't stop short! Fully straighten your leg at the top of the press and bend it all the way at the bottom. This works your leg muscles better.

Keep a Soft Knee: Don't lock your knee completely at the top. Keep a slight bend to protect your knee joint and avoid injury.

Perfect Your Foot Placement: Put your foot correctly on the platform. The wrong position can hurt your knees and make the exercise less effective. Experiment to find what feels best and keeps your knee aligned.

Take Your Time: Don't rush! Slow, controlled movements are safer and more effective. Focus on feeling your muscles work instead of just counting reps.

This exercise builds powerful leg muscles and improves balance.

Proper Technique is Key:

* Start by sitting comfortably on the machine, feet flat on the platform.

* Choose a weight you can control comfortably. It's better to start light and gradually increase.

* Press one leg out, keeping your back straight and core engaged.

* Slowly lower the weight back down, controlling the movement.

* Repeat for the desired number of repetitions, then switch legs.

Common Mistakes to Avoid:

* Don't let your knee go past your toes – this can strain your knee joint.

* Keep your back pressed against the machine's backrest to avoid injury.

* Avoid using too much weight – focus on controlled movements rather than heavy lifting.

* Don't rush the exercise – slow, controlled movements are more effective and safer.

Adding Variety for Best Results:

* Try different foot placements to target different leg muscles.

* You can also adjust the angle of the seat for a different feel.

* Include this exercise in your regular leg workout routine.

Making it Part of Your Workout:

* Start with a warm-up to prepare your muscles.

* Include the assisted single leg press in your leg day workout, perhaps after squats or lunges.

* Listen to your body and rest when needed. Don't push yourself too hard, especially when starting.