One-Legged Leg Press
BWBodyweightUnilateralStrength
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The One-Legged Leg Press is a bodyweight unilateral strength exercise where you press one foot against a stable surface, like a wall or elevated platform, extending the leg fully while keeping the other leg bent or extended for balance. Its primary purpose is to build lower body strength, improve unilateral stability, and address muscle imbalances. It mainly targets the quads, glutes, and posterior thighs (hamstrings), benefiting athletes, beginners seeking balance, or anyone rehabbing leg injuries without needing equipment.
How to Perform One-Legged Leg Press
- 1Stand facing away from a sturdy wall or doorframe, feet hip-width apart, with your back 6-12 inches from the surface.
- 2Place one foot flat against the wall behind you, heel down, knee bent at about 90 degrees, toes pointing up slightly.
- 3Extend your standing leg straight in front of you, foot flexed (toes toward ceiling), hands on hips or arms extended for balance.
- 4Engage your core, keep your back flat against the wall, and shift weight into your standing heel.
- 5Inhale to prepare, then exhale as you bend your standing knee and hip to lower your body until your thigh is parallel to the floor.
- 6Inhale as you pause briefly at the bottom, then exhale as you drive through your standing heel to press back up to the starting position.
- 7Complete all reps on one leg (8-12 per side), then switch legs.
- 8Key form tips: Keep your standing knee tracking over your toes—avoid caving inward; maintain a neutral spine without arching your lower back; control the descent to prevent knee strain. Common mistakes: Rushing the movement, letting the working heel lift, or leaning forward.
