Single-Leg Get-Up
Single-Leg Get-Up
A sneaky-tough single-leg seated-to-stand drill that builds glute and quad strength while reinforcing strong foot pressure and trunk control.
Muscles Targeted
Glute max, quads, hamstrings (assist), calves/foot stabilizers, trunk stabilizers.
Key Benefits
- Builds true single-leg drive through the foot into the ground
- Improves control going from seated to standing and back
- Great strength option without heavy equipment
- Helpful for runners and athletes working on single-leg stability
Equipment Needed
A sturdy bench, box, or chair and open space in front of you.
How to Perform the Single-Leg Get-Up
- Sit near the front of the chair with one foot planted and the other leg hovering.
- Lean forward slightly to load the working hip and foot.
- Drive through the working foot to stand up tall.
- Pause briefly, then sit back down slowly under control.
- Repeat for reps, then switch sides.
Programming Options
- 2–4 sets of 4–8 reps per side
- Tempo option: 3 seconds down, brief pause, then stand
- Progress by lowering seat height or adding a light load
Why This Variation Works
This drill forces the hip, knee, and foot to share load on one side, while the trunk resists unwanted shifting—great for building strength that transfers to stairs and running.
When to Use It
Strength blocks, rehab progressions, and return-to-running plans when you want a controlled, unilateral strength builder without jumping.
Frequently Asked Questions
What if I can’t stand up without using my hands?
Use a higher chair, allow light fingertip support, and build control on the lowering phase first.
Where should I feel this?
Mostly in the working glute and quad. If it’s only knee, raise the seat and slow the descent.
How do I make it harder?
Lower the seat, add a slow eccentric, or add a light dumbbell once you can keep alignment clean.