Single Leg Horizontal Leg Press
Also known as: single leg seated leg press, seated single leg press, horizontal single leg press, one leg horizontal leg press, single leg press horizontal, unilateral horizontal leg press
In SetGrip: Horizontal Leg Press (Single Leg)
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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One leg on the horizontal machine turns the press into an honest test of each side, and the seated position with lighter increments makes it easier to fine-tune than a 45-degree sled loaded for a single leg. Center your foot on the plate so the knee tracks straight, and match reps and weight across sides before progressing either one.
How to do the Single Leg Horizontal 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.
Tip: Push through the whole foot and keep your knees tracking in line with your toes rather than caving inward.
Muscles worked
Primary
Glutes · Legs
The glutes get more involved the higher and wider your feet are on the platform and the deeper you go.
Secondary
- Quads — The quads extend the knee and do most of the work, and they should feel it hardest in the bottom half of each rep.
- Hamstrings
- Calves — On a leg press calf raise, the calves push the platform away with the ball of the foot; go for a full stretch at the bottom and a slow lowering.
Common mistakes
- Lower back peeling off — if your hips lift at the bottom, the range is too deep for your hip mobility; stop just before the pelvis tucks.
- Slamming into lockout — slamming to full extension under a heavy sled loads the joint, not the muscle; stop just short of lockout and keep tension.
- Feet too low — a low foot position pushes the knees far forward and shifts everything onto the quads and knees; move the feet up to bring in the glutes.
- Half reps, too much weight — the leg press invites ego loading, so pick a weight you can take to at least 90 degrees of knee bend with control.
Where it fits in a workout
Use the leg press after squats as a way to get more quad volume without the bracing demand, or as the main lower body lift on a lighter day. Follow each set with calf raises on the same sled to save time.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without machine
Easier and harder
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.