TETSUMachine Horizontal One Leg Press
The Machine Horizontal One Leg Press is a leverage machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Machine 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.
Common questions
What muscles does the Machine Horizontal One Leg Press work?
The Machine Horizontal One Leg Press primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Machine Horizontal One Leg Press?
You need a leverage machine to perform the Machine Horizontal One Leg Press.
How many sets and reps of the Machine Horizontal One Leg Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Horizontal One Leg Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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