Single-Leg Bench Getup

  • Skill Level Intermediate
  • Type Strength Training
  • Equipment Bench
  • Body parts Glutes, Hamstrings, Quads

The single-leg bench get-up is a multi-joint movement that improves lower-body balance and strength. The exercise also improves core strength and stability.

Instructions

  1. 113_A
    Sit on a bench with your back upright. Brace core and raise your arms out in front of you keeping them at shoulder level. Lift one foot a few inches off the floor, fully extending leg in front of you. This is your starting position.
  2. Single-Leg Bench Getup
    Raise your body to a standing position by pushing through your heel of your supporting foot and extending the hips and knees. Keep elevated leg locked. Pause, then lower back to starting position.

Trainer’s Tips

  • Do not let the squatting knee cave inward.
  • Make sure you keep your foot planted firmly on the ground. Don't rise up on your toes.

Advanced variations