Single leg backward leg press

With this one-legged reverse leg press, you strengthen your glutes and leg muscles.

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Preparation

Position the sled so that your moving leg can be comfortably placed straight.

Starting Position

Get into the four-legged position, support yourself on your forearms, and place the front foot of the leg you are training in a flexed position on the horn. Your elbows are directly under your shoulder joints, and your gaze is directed downwards. Make sure to maintain a fully tense body posture throughout the exercise.

Execution

Slowly press your leg upwards against the resistance until your knee reaches hip height. Then, smoothly bring the leg back to the starting position - but without fully reaching the end of the range of motion (stop just before the end point).

Muscles Used

Glutes

Legs

Tip

It is best to practice this movement initially without equipment to internalize the technique. For more safety, you can also use the handlebar to prevent your foot from slipping off. To have a better sense and control, the exercise can be performed without shoes.

Please note

Make sure that your hip does not move to the side while lifting your leg. Your focal point (nose) and your belly button should always stay on the same line. This protects your spine from unwanted rotation or instability.

What makes this exercise particularly effective?

The one-legged reverse leg press combines the benefits of the classic leg press with a focus on one-sided training. It specifically targets the gluteal muscles (gluteus maximus) and at the same time promotes stability and coordination of the trunk. Through controlled execution at the EISENHORN fitness station, this exercise is particularly safe and effective.

What effect does the exercise achieve?

Targeted gluteal strengthening: The exercise intensively activates the gluteus maximus and thus supports the development of the buttocks muscles.
Core stability: Since the exercise is performed in the quadruped position, strong core tension is required, which promotes the stability of the entire body.
Coordination and balance: One-legged training improves neuromuscular control and balance.
Joint-friendly: The guided movement minimizes the risk of injury, making the exercise suitable even for beginners.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The one-legged reverse leg press complements this concept excellently:

One-sided strength development: It promotes the even strengthening of both sides of the body and helps to balance muscular imbalances.
Functional stability: The exercise strengthens the core muscles and improves body control, which is also beneficial for the Big 5 exercises.
Progressive load control: The EISENHORN Fitness Station allows for finely graded adjustment of the resistance, enabling the exercise to be individually dosed.