How To: Do single-leg flat bench standups

Do single-leg flat bench standups

Learn how to do single-leg flat bench standups and sculpt your body without weights! Presented by Real Jock Gay Fitness Health & Life.
Single leg flat bench stand-ups improve strength and balance evenly in each of your legs. This exercise develops quadriceps, hip flexors, and hamstrings while also building core strength. Start with the most basic level and work your way up—sitting and standing will take on a whole new meaning.

Muscles Worked

Starting Position
Sit on a flat bench with your knees bent, your feet in front of you, and your arms down at your sides. Your feet should be directly under your knees. Raise one foot off the floor and hold it in the air in front of you.


1. From the starting position, use only the foot on the floor to raise yourself to standing. You should remain on only the one foot throughout.
2. From the upright position, use the same one base leg slowly to return to sitting. Your hips will push out behind you as you sit.
3. Repeat steps 1 and 2 above for a full set of stand-ups with the right foot on the floor. Then switch legs and perform another set with the left foot down. As you do these stand-ups, be careful to keep your hips square and your core strong. You do not want to arch your back or collapse your center.

Arm Variations
To create a more intense version of this exercise, cross your arms over your chest, with each hand resting on the opposite shoulder. For the most difficult variation, place both hands on top of your head throughout the exercise.

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