No two legs are created equal, not even your own. Chances are, one’s stronger and/or bigger than the other, even if just slightly. The goal, then, is to make them as close to identical as possible, to seek balanced development from side to side, which is where unilateral training comes into play. A leg-training program in which every exercise is done both legs at a time is an incomplete one. You need to get your legs working independently of each other on a regular basis, and doing leg presses one leg at a time is one of many great ways to do this.

The Quad Zone

Build your wheels one leg at a time:


1. Position yourself on a leg press machine with your feet hip-width apart on the platform.
2. Use a relatively light weight—about half of what you’d use for two-leg presses.
3. Press the platform up with both legs to full knee extension, unhook the latches, then put one foot on the floor.


Lower the weight until your knee is past 90 degrees. Press backup, stopping just shy of lockout.


Where It Hits: Quads, glutes, hamstrings

When to Do It: Midway through your leg workout, after big (two-leg) moves like squats or deadlifts

How Much to Do: 2-3 sets, 12-15 reps