Lever Seated Single Leg Press

Muscles worked

Setup

1. Sit firmly in the machine with your back and hips pressed flat against the backrest.
2. Place one foot on the platform, aligned with your hip, while resting the non-working foot on the floor or the machine's footrest.
3. Adjust the seat position so your working knee is bent at approximately a 90-degree angle in the starting position.
4. Grasp the side handles to stabilize your torso and prevent your hips from lifting off the seat.

How to do it

1. Exhale as you push through your heel to extend the leg, stopping just short of locking out the knee.
2. Inhale as you slowly lower the weight back toward the starting position, maintaining constant tension on the muscles.
3. Maintain a controlled tempo, typically two seconds on the way down and one second on the way up.
4. Complete the full set on one leg before switching to the other side to ensure equal volume.

Form checklist

• Keep your lower back pressed firmly against the pad to protect your spine.
• Ensure your knee tracks directly over your mid-foot, preventing it from caving inward.
• Maintain full heel contact with the platform throughout the entire range of motion.
• Stop the descent before your hips begin to rotate or lift off the seat (butt wink).

Pro tips

• Place your foot higher on the platform to increase glute and hamstring engagement, or lower to emphasize the quadriceps.
• Focus on the mind-muscle connection by imagining you are pushing the platform away from your body rather than just moving your leg.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase intensity.
• Slow down the eccentric (lowering) phase to 4 seconds to maximize time under tension.

Frequently asked

What muscles does the lever seated single leg press work?

The lever seated single leg press primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the lever seated single leg press?

The lever seated single leg press uses leverage machine.

Is the lever seated single leg press good for beginners?

The lever seated single leg press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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