Target Muscle

    Glutes

    Equipment

    Machine

    Difficulty

    Intermediate

    Category

    Strength

    LegsMachine

    Horizontal Single Leg Press

    The horizontal one leg press is a lower body strength exercise performed on a machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The exercise involves pressing a footplate away from the body using one leg at a time, which increases the demand for unilateral strength and stability.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Adjust the seat of the machine so that your knees are at a 90 degree angle when your feet are on the footplate.

    2. 2

      Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.

    3. 3

      Place your hands on the handles or sides of the machine for stability.

    4. 4

      Push the footplate away from your body by extending your leg, keeping your back against the backrest.

    5. 5

      Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch legs.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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