Single Stations

What is a single station and how does it differ from a multi-gym?

A multi-gym combines multiple exercises on one machine via a central weight system. That makes multi-gyms space-saving but also less targeted per exercise. A single station is completely dedicated to one movement pattern and therefore more optimally adjusted to the biomechanics of that specific movement. The weight load, seat setting and movement path are precisely configured for the muscle group the machine trains.

In professional gyms multiple single stations form a circuit where each machine trains one muscle group. For home use single stations are ideal as a targeted supplement to an existing setup with free weights. Also read our blog starting with strength training for practical tips about building an effective strength schedule.

Which single station suits you?

The right choice depends on the muscle group you want to train in a targeted way, your training environment and the type of resistance system that suits your level and preference. The following scenarios help you quickly find the right direction.

You want to train your legs in a targeted way with a leg press or hack squat: A leg press or hack squat machine loads the quadriceps, hamstrings and glutes in a controlled way without the back load of a free barbell squat. Ideal for athletes who cannot squat safely due to back problems or for advanced athletes who want to supplement their leg training alongside the squat. Plate loaded models give the most loading freedom for advanced athletes. Pin loaded models are more user-friendly for beginners and quickly switch weight.

You want to specifically isolate your hamstrings with a leg curl: A leg curl machine completely isolates the hamstrings, which is considerably harder with free weights. Available as lying leg curl, seated leg curl and standing version. A seated leg curl gives more tension on the hamstring at full flexion through the bent hip angle. Combine with a weight bench and dumbbells for a complete leg training.

You want to train your chest on a chest press or pec fly machine: A chest press machine or pectoral fly trains the chest muscles in a safe, controlled way without the balance requirement of a free barbell. Ideal for beginners who want to build chest muscles and for advanced athletes who want to add extra volume to their chest training alongside the bench press.

You want to train your back with a seated row or lat pulldown station: Seated row machines and lat pulldown stations train the back muscles along a fixed movement path for optimal muscle activation. Particularly effective for athletes who have difficulty with the technique of free rowing exercises or who want to specifically overload the back muscles after their free weight training.

You are equipping a professional gym, hotel or physiotherapy practice: A complete range of single stations gives your clients and athletes the possibility to train every muscle group in a targeted circuit. Also view our range of fitness equipment for gyms and fitness equipment for physiotherapy practices for professional models and complete solutions.

You want to specifically train your glutes with a glute drive or hip thrust machine: A glute drive or hip thrust machine isolates the glutes with an optimal movement arc and load that is harder to replicate with free barbell hip thrusts. One of the most effective single stations for targeted glute training for both performance improvement and aesthetic purposes.

Pin loaded or plate loaded: what do you choose?

Single stations are available in two resistance systems each with their own advantages and disadvantages.

Pin loaded models have a built-in weight stack from which you choose the weight by placing a pin in the desired position. Quick to switch weight, user-friendly and ideal for gyms and environments with multiple users. The maximum load is limited to the weight stack of the machine.

Plate loaded models have no own weight stack. You load the machine with loose weight plates on the arms or guided sledge of the machine. More loading freedom for advanced athletes who want to go heavier than a standard weight stack allows. Slightly more time needed for switching weight but popular with serious strength athletes.

Overview of frequently trained muscle groups and their single stations

Leg muscles (quads, hamstrings, glutes and calves)

Leg press, hack squat, leg extension, leg curl (seated, lying or standing), glute drive, hip thrust machine and seated calf raise. Each machine loads the leg muscles from a different angle and activation pattern for a complete leg training.

Chest and shoulders

Chest press, pectoral fly and rear deltoid machine, unilateral chest press and multi press. Offer targeted isolation of the chest muscles and shoulders that are harder to isolate with free weight exercises.

Back

Seated row, isolateral seated row and assisted pull-up and dip station. Train the back along a fixed or partially free movement path for maximum muscle activation with less technical requirements than free rowing exercises.

Hips and core

Multi hip machine and inner outer thigh station train the hip abductors, adductors and hip flexors in a targeted way. Popular in rehabilitation and for athletes who want to strengthen stability and balance muscles.

Abdominals

Abdominal crunch machine isolates the abdominal muscles along a fixed movement arc for controlled core training with extra resistance.

What to look for when buying?

Muscle group and movement path

The most critical criterion is whether the movement path of the machine suits your build. Always check when purchasing whether the seat setting and movement arc feel comfortable and effectively activate the desired muscle group. Small adjustments in seat height and arm length make a big difference in effectiveness and safety.

Maximum load and weight stack

Check the maximum load capacity of the machine in relation to your current and expected training weight. A weight stack you quickly reach offers insufficient growth potential. For pin loaded models choose a stack of at least 90kg for long-term usage enjoyment.

Adjustability

The more adjustable parameters, the better the machine fits different builds and the more usable it is for multiple users. Check at minimum whether seat height and back length are adjustable. In a professional environment extensive adjustability is essential.

Space and footprint

Single stations are generally larger than compact multi-gyms. Check the exact dimensions of the machine and also count required free space around it. Always lay a fitness mat under the machine for floor protection and extra stability.

Quality of frame and upholstery

Check the steel thickness of the frame and the quality of the upholstery. Quality upholstery is resistant to sweat and intensive use and lasts years without tearing. Cheaper upholstery wears quickly with daily use, especially in a commercial environment.

Our advice: Start with the single stations for the muscle groups that you find hardest to train effectively with free weights. For most athletes these are the hamstrings via a leg curl, the chest via a pec fly and the back via a seated row. These three machines supplement a free weight setup best and give direct added value. Visit our fitness store in Volkel to experience and compare the models yourself. Also read our blog the 12 best strength exercises at home for training inspiration.

Who are single stations suitable for?

• Advanced home athletes who are looking for a targeted supplement to their free weight training for muscle groups that are hard to isolate.
• Beginners who want to safely and controlledly build strength along a fixed movement path without the technical requirements of free weights.
• Athletes in rehabilitation who want to specifically restore strength in a specific muscle group under the guidance of a physiotherapist.
• Professional gyms who want to offer a complete machine range where every muscle group can be trained in a targeted way.
• Physiotherapy practices and wellness centres who are looking for targeted strength equipment for treatment and prevention.

Do you also want to train with free weights alongside single stations? Then combine with dumbbells, barbells and a weight bench for a complete strength training setup. Also read our blog the 12 best strength exercises at home for training inspiration.

Need help with your choice?

We will be happy to help you. You can reach our fitness specialists by phone on +31 85 773 00 57, send an email or visit our fitness store in Volkel, the Netherlands.

Frequently asked questions about single stations

What is the difference between a single station and a multi-gym?

A multi-gym combines multiple exercises on one machine. A single station is completely dedicated to one movement pattern and therefore more optimally adjusted to the biomechanics of that specific muscle group. In professional gyms multiple single stations form a circuit. For home use single stations are a targeted supplement to free weight training.

Is a single station suitable for beginners?

Yes. The fixed movement path of a single station is safer and more accessible for beginners than free weight exercises where balance and technique also play a role. You can fully focus on activating the right muscle group without worrying about stabilisation. Start with light weights and build up gradually.

What is the difference between pin loaded and plate loaded?

Pin loaded models have a built-in weight stack from which you quickly choose the weight via a pin. User-friendly and suitable for gyms with multiple users. Plate loaded models you load yourself with loose weight plates for more loading freedom without a fixed stack maximum. For advanced athletes who want to train heavier plate loaded is the better choice.

How much space do I need for a single station?

That varies per type. A seated row station or leg curl has on average a footprint of approximately 1.2 to 1.5 metres by 0.8 to 1.0 metres. A leg press or hack squat is larger, count on approximately 1.5 to 2.0 metres by 1.0 to 1.2 metres. Always check the exact dimensions of the desired model and also count required free space around it.

Can I also use a single station at home?

Yes. Single stations are also suitable for home use, provided you have sufficient floor space. They are popular with home athletes who want to train a specific muscle group in a targeted way as a supplement to their free weight equipment. Visit our fitness store in Volkel to view the models and determine which machine suits your space and training goal.

Which single stations are most popular for home use?

The most requested single stations for home use are the leg press for leg training without back load, the seated row for targeted back training and the pectoral fly or chest press as a supplement to bench pressing. These three machines most directly supplement a free weight setup and give the greatest added value alongside dumbbells, barbells and a weight bench.