Lever Horizontal One Leg Press
Also known as: machine horizontal one leg press
Chasing muscle you built on purpose? Lever Horizontal One Leg Press uses a fixed machine groove to get there.
How to do Lever Horizontal One Leg Press
- Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
- Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
- Place your hands on the handles or sides of the machine for stability.
- Push the footplate away from your body by extending your leg, keeping your back against the backrest.
- Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Lever Horizontal One Leg Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add one plate only when the full range stays smooth.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Control the return instead of letting the stack drop.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Match the seat and pad settings every session.
Common Lever Horizontal One Leg Press Mistakes
Letting the weight stack crash on the way back
Control the return for the same count as the working phase.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Lever Horizontal One Leg Press
Swap Lever Horizontal One Leg Press For
Lever Horizontal One Leg Press — Frequently Asked Questions
How do you do the Lever Horizontal One Leg Press?
Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. Place your hands on the handles or sides of the machine for stability. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Horizontal One Leg Press work?
The Lever Horizontal One Leg Press primarily targets the glutes. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Lever Horizontal One Leg Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Control the return instead of letting the stack drop. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Horizontal One Leg Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Lever Horizontal One Leg Press?
Try the Bent Knee Lying Twist (male), Barbell Hack Squat or the Band Seated Hip Internal Rotation. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Horizontal One Leg Press the same as the machine horizontal one leg press?
Yes. The Lever Horizontal One Leg Press is also commonly called the machine horizontal one leg press. Different gyms and training programs label it differently, but "machine horizontal one leg press" refer to this same movement.
