Single Leg Press
The single leg press is a Pilates bodyweight exercise targeting the quadriceps and glutes. It involves an isometric pressing action of one leg against hand resistance, activating the hip flexors and core while developing neuromuscular control and single-leg stability.
How to do it
- Lie on your back with one knee bent, foot flat on the mat, and the other leg extended toward the ceiling.
- Place both hands behind your raised thigh for support.
- Engage your core and gently press your raised leg against your hands while your hands resist.
- Hold the isometric contraction for 2-3 seconds.
- Release and repeat for the desired number of repetitions.
- Switch legs and repeat on the other side.
Form cues
- Keep your lower back pressed gently into the mat.
- Place hands firmly behind your thigh.
- Push your leg into your hands with steady force.
- Keep your shoulders relaxed and down.
- Maintain a smooth, controlled rhythm.
Breathing: Inhale to prepare, exhale firmly as you press your leg against your hands.
Common mistakes
- Arching the lower back, which can cause strain in the spine.
- Holding your breath, which prevents proper core engagement.
- Pushing too hard with the hands, which reduces the focus on the leg muscles.
- Moving too quickly, which prevents you from feeling the muscle tension.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 45 s
Lose weight
3 sets × 12–15 reps per leg, rest 30 s
Build muscle
3 sets × 8–10 reps per leg, hold for 5 s, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or hip, stop immediately and ease off.
- If you have a history of hip or knee injury, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work primarily in the front of your thigh and through your core.
Can I do this if I have knee pain?
If you feel discomfort in your knee, reduce the pressure you apply or choose a gentler movement.
How often can I perform this?
It is a low-impact move that can be safely performed 3–4 times per week.