Single-Leg Press
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Set up as a standard leg press but place only one foot on the platform. The working foot is centred — mid-height on the platform. Control the descent — 2-3 seconds down to 90° knee bend. Drive through the full foot to press back up. Stop just short of full lock-out. Complete all reps on one leg before switching. Note the load difference between legs — work to close the gap.
Why It Works
The single-leg press isolates each leg independently on the leg press machine, correcting the strength imbalances that develop from years of dominant-side skating mechanics. Research consistently shows hockey players have 10-20% strength differences between legs — a deficit directly linked to asymmetrical injury risk and power leakage in the skating stride. Equal bilateral leg press strength correlates with more symmetrical skating mechanics.
Hockey Transfer
Corrects leg imbalances — most hockey players have a stronger push leg. Pair with single-leg RDL for full unilateral lower-body day. Quad + hamstring, both sides, no compensation.
Coaching Cues
- "One foot centered"
- "Lower to 90°"
- "Press through heel"
- "Full range of motion"
Common Mistakes
Knee caving inward during the press — drive it outward over the toes. Too much load — single-leg is roughly 60-65% of your bilateral leg press max. Not noting the imbalance — if you never measure it, you never fix it. Locking out the knee explosively — controlled extension only.
Progression / Regression
Progress toward equal loading on both legs — the goal is bilateral symmetry.
Leg press with one foot slightly lighter on the platform before going fully single-leg.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
← Back to Exercise Library