10 Best Lever Horizontal One Leg Press Alternatives for Glute Strength
If you can't use a Lever Horizontal One Leg Press, choose unilateral, glute-dominant alternatives such as Bulgarian split squats, single-leg Romanian deadlifts, single-leg hip thrusts, step-ups, or sled single-leg pushes. Cue: push through the heel and fully extend the hip to maximize gluteus maximus activation and keep knee tracking aligned.
Original Exercise: Lever Horizontal One Leg Press
How to Perform Lever Horizontal One 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.
Best Lever Horizontal One Leg Press Alternatives
1. Curtsey Squat
77% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
2. Band Squat
61.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, with the band placed just above your knees.
- Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- Make sure your knees are tracking over your toes and your weight is in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Seated One Leg Calf Raise
61.3% MatchHow to perform this exercise
- Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh.
- Extend your left leg straight out in front of you, keeping your foot flexed.
- Place the ball of your right foot on an elevated surface, such as a step or weight plate.
- Using your calf muscles, raise your right heel as high as possible.
- Pause for a moment at the top, then slowly lower your heel back down to the starting position.
4. Band Squat Row
60.2% MatchHow to perform this exercise
- Attach the band to a sturdy anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
- From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
5. Band One Arm Single Leg Split Squat
60.1% MatchHow to perform this exercise
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Extend one leg forward and rest the top of your foot on a bench or step behind you.
- Hold onto a support with one hand for balance.
- Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- Push through your heel to return to the starting position.
6. Band Single Leg Split Squat
60.1% MatchHow to perform this exercise
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Take a big step forward with your right foot and a smaller step back with your left foot.
- Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side.
7. Barbell Full Zercher Squat
59.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- Keep your knees in line with your toes and your weight in your heels.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
8. Dumbbell Single Leg Squat
58.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Extend one leg forward and keep it off the ground throughout the exercise.
- Bend your standing leg and lower your body down as if sitting back into a chair.
- Keep your chest up and your back straight.
- Pause for a moment at the bottom, then push through your heel to return to the starting position.
9. Barbell Speed Squat
57.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top.
10. Barbell Split Squat V. 2
56.7% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
Why You Might Need a Lever Horizontal One Leg Press Alternative
You may substitute the Lever Horizontal One Leg Press for many reasons: machine unavailability, knee or hip pain, travel, or a desire to improve balance and unilateral stability. Replacements let you preserve hip-extension loading and single-leg mechanics while shifting joint stress. For example, a single-leg Romanian deadlift emphasizes hip hinge mechanics and posterior chain activation (cue: hinge at the hips, keep a neutral spine), whereas a Bulgarian split squat increases knee flexion and gluteus maximus drive when you push through the rear heel. Choose substitutes that maintain the target muscle activation pattern—hip extension and glute engagement—while accommodating your constraint.
How to Choose the Right Substitute
Pick a substitute by matching movement pattern, loading direction, and training goal. Prioritize hip-extension moves (single-leg RDL, hip thrust) if you want maximal gluteus maximus activation; choose split squats or step-ups to add knee-extension and functional carryover. Consider equipment: sleds and barbells allow heavier, horizontal force; bodyweight or dumbbells suit limited gear. Cue: emphasize heel drive and full hip extension to bias the glutes, and watch knee tracking to limit valgus stress. Also factor in balance demands and progressive overload options so you can increase load, tempo, or range of motion over time.
Frequently Asked Questions
What muscles does Lever Horizontal One Leg Press work?
The Lever Horizontal One Leg Press primarily targets the gluteus maximus with secondary load on the quadriceps and hamstrings; the gluteus medius stabilizes the hip. Cue: push through the heel and extend the hip fully to prioritize glute activation and reduce quad-dominant movement.
What is the best bodyweight alternative to Lever Horizontal One Leg Press?
A bodyweight Bulgarian split squat is an effective substitute because it loads one leg while allowing a strong hip-drive cue: push through the front heel and keep the torso slightly forward to recruit the glutes. This preserves unilateral mechanics and trains hip extension and balance without equipment.
Can I build muscle without doing Lever Horizontal One Leg Press?
Yes. Match the movement pattern and progressive overload with alternatives such as single-leg hip thrusts, barbell RDLs, or weighted step-ups and prioritize full hip extension and controlled eccentrics. Cue: increase time under tension and load while maintaining heel drive to keep glute activation high.
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