Procaryote
Knee · Strengthening

Single-leg Dynamic Press

Single-leg dynamic press, 3 sets, 10 repetitions per leg, tempo 2-0-2

Illustration of the Single-leg Dynamic Press exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Tempo: 2-0-2

Description: Stand on one leg with the foot flat on the ground, and slowly bend the knee, controlling the descent over 2 seconds. Then push back up with the leg over 2 seconds, without pausing at the top.

Tips: Keep your back straight and the knee aligned with the foot to avoid twisting. Control the movement well to effectively strengthen the knee.

Progression: Gradually increase the number of repetitions or add slight resistance as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Leg press machine
Starting position
Standing on one leg, foot flat
Clinical goal
Muscle strengthening of the knee
Also known as
single-leg knee press, unilateral knee flexion, unilateral knee strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.