Lever Single-Leg Horizontal Press

1. Positioning:

   • Sit on the lever horizontal leg press machine, ensuring your back is firmly against the backrest.

   • Adjust the seat if necessary so that your knees are at a comfortable angle when your feet are on the platform.

   • Position your left foot on the platform, placing it flat and at shoulder width. Your right foot should be lifted off the platform.

2. Starting Position:

   • With your left foot on the platform, ensure that your left knee is aligned with your ankle.

   • Your right leg should be bent and held up, either resting against the lever or held off to the side.

3. Movement:

   • Begin the press by pushing through your left heel. As you push, extend your leg while keeping your core engaged.

   • Extend your left leg until it is nearly straight, without locking the knee at the top of the movement.

4. Return:

   • Slowly lower the platform back to the starting position by bending your left knee. Maintain control and keep your movements smooth.

   • Ensure you do not let the weights rest at the bottom; keep tension in the muscles throughout the exercise.

5. Repetitions:

   • Perform the desired number of repetitions (typically 8-12) for your left leg.

6. Switch Legs:

   • After completing the set with your left leg, switch to your right foot on the platform and repeat the exercise.

Tips:

• Start with a lighter weight to master the form before increasing the load.

• Keep your movements slow and controlled to maximize muscle engagement and prevent injury.

• Focus on using your leg muscles to perform the movement rather than relying on momentum.