glutesmachine
lever horizontal one leg press
lever horizontal one leg press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
Step 2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
Step 3. Place your hands on the handles or sides of the machine for stability.
Step 4. Push the footplate away from your body by extending your leg, keeping your back against the backrest.
Step 5. Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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