Single-Leg Touchdown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Hinge
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Leg Touchdown is a bodyweight balance and strength exercise that primarily targets the quads while also engaging the glutes for stability and control. It involves standing on one leg, hinging forward at the hips, and reaching toward the toes of the standing leg, which challenges lower-body strength and coordination. By maintaining a straight line through the lifted leg, spine, and neck, the movement enhances balance, core engagement, and unilateral leg strength.
How to Perform
Stand upright with your feet about hip-width apart.
Raise your left leg slightly off the ground while keeping a soft bend in your right knee.
Tighten your core and hinge forward at the hips, reaching down to touch your right toes with your fingers.
Keep your lifted leg, back, and neck aligned in a straight line throughout the movement.
Gradually return to the starting position with control.
Complete all repetitions on one leg before switching to the other leg.
Focus on slow, controlled motion to maximize balance, stability, and engagement of the quads and glutes.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a straight and stable posture while bending forward.
Move deliberately, avoiding sudden or jerky motions.
Increase difficulty by holding dumbbells or adding extra repetitions.
Keep your supporting foot firmly planted to prevent slips or loss of balance.
Prioritize slow, mindful repetitions over rushing through the exercise for better results.
How Not to Perform
Do not round or hunch your back while leaning forward.
Avoid locking or hyperextending the standing knee.
Do not let the lifted leg drop or sag; keep it aligned.
Avoid bouncing or using momentum to reach your toes.
Do not shift your weight onto your toes; keep it centered on the heel of the standing leg.
Do not rush through repetitions; maintain slow, controlled movements.
Avoid looking down excessively; keep your neck neutral and aligned with your spine.
Do not let your core relax; engage it throughout the exercise.
Avoid uneven footing or slippery surfaces to prevent losing balance.
Do not attempt too many reps beyond your current strength and balance capacity.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
