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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
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.
Variations and alternatives
Similar exercises
Without machine
Easier and harder
Frequently asked questions
What muscles does the Single Leg Horizontal Leg Press work?
The Single Leg Horizontal Leg Press primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Single Leg Horizontal Leg Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Horizontal Leg Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Horizontal Leg Press?
If you cannot do the Single Leg Horizontal Leg Press, try the Single Leg Leg Press, the Smith Machine Leg Press or the Leg Press. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Horizontal Leg Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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