Lever Horizontal One leg Press
This exercise builds your quads one leg at a time. It improves leg strength and helps even out side to side differences.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the seat and backrest of the horizontal leg press so that your knee is bent to about 90 degrees in the starting position and your lower back stays in contact with the pad.
- 02
Place one foot on the footplate about hip-width apart and lift the other foot off the plate, brace your core, and keep your hips and glutes in contact with the seat.
- 03
Press the footplate away under control by extending your knee and hip until your leg is almost straight without locking your knee.
- 04
Lower the weight slowly by bending your knee and hip until you reach a controlled bottom position and feel a stretch in your quadriceps without letting your hips lift off the seat.
- 05
Complete all reps with the same leg, then switch sides only after finishing the set.
Beginner's guide
§ 03 · GuideThis exercise builds your quads one leg at a time. It improves leg strength and helps even out side to side differences.
You should feel it in your quads and glutes. It should not feel like pain in your knee or strain in your lower back.
A common mistake is letting the knee cave in or lifting your hips off the pad. Keep your knee tracking over your toes and stay planted on the seat.
How to get started at the gym
§ 04 · SisuLiftLever Horizontal One leg Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your knee aligned with your toes throughout the movement and avoid letting it cave inward. Use a slow 2–3 second lowering phase and keep your foot firmly against the footplate so the load does not shift to your lower back.
The single-leg horizontal leg press helps correct side-to-side strength imbalances and provides stable quadriceps loading in the machine.
More exercises: Quadriceps
§ 06 · Same muscles
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