라이브러리로시작 
끝 
운동 라이브러리
Horizontal One-Leg Press
A single-leg horizontal machine press for training quads and glutes with guided loading and no balance demand.
하체머신Single-leg press
주동근
대퇴사두둔근
협응근
내전근햄스트링종아리
장비
머신
패턴
Single-leg press
준비 자세
- 01Set the seat and back pad so the working knee sits near 90 degrees at the start.
- 02Place one foot flat in the middle of the platform with toes slightly out.
- 03Keep the non-working foot off the platform, resting on the frame or floor.
- 04Grip the handles and press the lower back into the pad.
수행
- 01Brace and press the platform away until the knee is nearly straight without locking hard.
- 02Pause briefly with the hip and knee extended.
- 03Lower under control until the knee returns to roughly 90 degrees.
- 04Complete all reps on one leg before switching sides.
체크포인트
- -Knee tracks in line with the toes on every rep.
- -Hips and lower back stay flat against the pad.
- -The platform moves at a controlled tempo in both directions.
흔한 실수
- -Letting the knee cave inward under load.
- -Slamming into lockout at the top.
- -Cutting depth short as the set gets hard.
- -Twisting the pelvis to help the weaker leg.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps per leg for hypertrophy work.
- -Start with the weaker leg and match its reps with the stronger leg.
- -Useful for evening out side-to-side strength gaps built up from bilateral pressing.