10 Best Lever Horizontal One Leg Press Alternatives for Glute Strength

The Lever Horizontal One Leg Press is done seated with a lever machine. Ranked closest by our scoring: the Curtsey Squat, the Single Leg Squat (Pistol) Male and the One Leg Squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lever Horizontal One Leg Press

Lever Horizontal One Leg PressPlay demonstration
Primary muscle
Glutes
Equipment
Lever
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Lever Horizontal One Leg Press
  1. Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
  2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
  3. Place your hands on the handles or sides of the machine for stability.
  4. Push the footplate away from your body by extending your leg, keeping your back against the backrest.
  5. Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.
Filter Lever Horizontal One Leg Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Lever Horizontal One Leg Press Alternatives

10 substitutes, ranked by how closely each one matches the Lever Horizontal One Leg Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Curtsey SquatPlay demonstration

    1. Curtsey Squat

    77% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  2. Single Leg Squat (Pistol) MalePlay demonstration

    2. Single Leg Squat (Pistol) Male

    73% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and arms extended in front of you.
    2. Lift your right foot off the ground and extend it forward.
    3. Slowly lower your body down by bending your left knee and pushing your hips back.
    4. Keep your chest up and your back straight as you lower yourself down.
    5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  3. One Leg SquatPlay demonstration

    3. One Leg Squat

    73% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Extend one leg forward, keeping it off the ground.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Push through your heel to return to the starting position.
    6. Repeat with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  4. Split SquatsPlay demonstration

    4. Split Squats

    62% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the quads rather than the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  5. Suspended Split SquatPlay demonstration

    5. Suspended Split Squat

    60% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: a suspension trainer, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  6. Potty Squat With SupportPlay demonstration

    6. Potty Squat With Support

    60% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
  7. Jump SquatPlay demonstration

    7. Jump Squat

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  8. Bodyweight Drop Jump SquatPlay demonstration

    8. Bodyweight Drop Jump Squat

    54% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  9. March Sit (Wall)Play demonstration

    9. March Sit (Wall)

    54% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your back against a wall and your feet hip-width apart.
    2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
    3. Lift your right foot off the ground and bring your knee towards your chest.
    4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
    5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Lever Horizontal One Leg Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Horizontal One Leg Press
  10. Bodyweight Squat

    10. Bodyweight Squat

    49% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated

How to Choose the Right Lever Horizontal One Leg Press 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.

Lever Horizontal One Leg Press FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology