Single-leg side glute press
The Single-leg side glute press is a beginner incline bench exercise that works the Legs. Follow the steps below.
Target musclesLegs
EquipmentIncline Bench
LevelBeginner
How to do the Single-leg side glute press
- The Single-Leg Side Glute Press is a leg press machine variation where you angle your body sideways on the pad, placing one foot high and slightly angled to press the weight, powerfully targeting the outer glute (gluteus medius/minimus) and hamstrings for balanced leg development and stability, requiring focus on pushing through the heel and maintaining control without locking out.
- How to Perform: Setup: Sit in the leg press machine, rotate your body to one hip, placing one foot high on the platform at about a 45-degree angle with toes pointed slightly out/forward.
- Positioning: Keep your hip, knee, and ankle aligned, and ensure your lower back stays on the pad.
- Descent: Slowly lower the weight, allowing your knee to bend deeply (near 90 degrees), feeling a stretch in your glute and hamstring.
- Press: Drive through your heel (not your toes) to press the weight back up, squeezing your glutes and hamstrings, stopping just before your leg fully extends.
- Control: Avoid bouncing and don't let your lower back lift off the pad; maintain tension throughout the movement.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.