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Exercise

Alternating Leg Press

Also known as: lever alternate leg press, single leg press alternating, one leg press

Alternating Leg Press is a compound exercise for the quadriceps. Main target: vastus lateralis and vastus medialis. Also works: gluteus maximus and biceps femoris. Equipment: machine.

EquipmentMachine
TypeCompound (multi-joint)
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Alternating Leg Press: primary in bright, secondary in light
Primary
Vastus lateralisVastus medialis
Secondary
Gluteus maximusBiceps femoris

How to do it

  1. Sit in the leg press machine with both feet on the platform hip-width apart.
  2. Release the safeties and press the platform up with both legs.
  3. Lower the weight with one leg while the other stays extended for support, then press back up.
  4. Alternate legs each repetition, keeping your lower back pressed into the seat.

Similar exercises

Lying Machine Squat
Machine
Vastus lateralisVastus medialis
Walking, Treadmill
Machine
Vastus lateralisVastus medialis
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Narrow Stance Hack Squats
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Leg Press
Machine
Vastus medialisVastus lateralisRectus femoris

Alternatives with other equipment

Barbell Hack Squat
Barbell
Vastus lateralisVastus medialis
Alternate Leg Diagonal Bound
Bodyweight
Vastus lateralisVastus medialis
Bench Sprint
Other
Vastus lateralisVastus medialis
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
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