Quads
Single Leg Horizontal Leg Press
The Single Leg Horizontal Leg Press is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, quads (vastus medialis) 20% and gluteus maximus 19%.
How to do it
- Adjust the seat so the knee is bent about 90 degrees with one foot on the footplate.
- Sit with the back flat on the pad, place one foot in the middle of the plate in line with its hip and rest the other foot on the floor or frame.
- Push the plate away with the working leg until it is nearly straight.
- Let the plate return slowly until the knee is back to about 90 degrees.
- Finish all reps, then switch legs.
Tips
- Keep the knee in line with the second toe.
- Keep the pelvis square on the seat.
Common mistakes
- Knee caving inward.
- Helping with the free leg.
- Twisting the hips off the seat.
Muscles worked by the Single Leg Horizontal Leg Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One leg at a time. A supported squat: the vasti and glute max push the sled, the adductors help from deep hip flexion, and the back rest removes the spinal load.
Single Leg Horizontal Leg Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Single Leg Horizontal Leg Press work?
Mainly the quads (vastus lateralis), quads (vastus medialis) and gluteus maximus. The adductors and quads (rectus femoris) assist.
Is the Single Leg Horizontal Leg Press good for beginners?
Yes. The Single Leg Horizontal Leg Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Leg Horizontal Leg Press?
For example the Leg Press Single Leg, Horizontal Leg Press and Leg Press. They train mostly the same muscles.
How do you make the Single Leg Horizontal Leg Press harder?
Add weight or reps, or move on to the Vertical Leg Press and Leg Press Narrow Stance.
Sources
- Da Silva et al. 2008, JSCR 22(4):1059-1065 (leg press variations)
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