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Single Leg Touchdown

Single Leg Touchdown
Table Of Contents

Exercise Description

Main Target Muscles

Glute Max, Quads, Hamstrings.

Secondary Target Muscles

Front Shoulders, Lats (back), Lower Back, Neck Flexors

Workout Type


Gym Gear

Dumbbell (Optional)

Fitness Level




Power Move 


Target Muscle Group: Glute Max, Quads, Hamstrings

Single Leg Touchdown Overview

Single leg touchdown is a beginner to intermediate level exercise that targets your glutes, quads, and hamstrings. 

Apart from the core and lower body, a single-leg touchdown is a great workout that helps you improve your body balance, as it requires you to stand on one foot.

Even though it is a simple workout, adding heavier dumbbells will allow you to challenge your strength and balance.

How to Do It

  1. Start by standing with your feet slightly open.
  2. Lift your left leg a little and slightly bend the right leg 
  3. Engaging your core, lean forward, and touch your right leg toes with your fingers
  4. Maintain your left leg, spine, and neck in a straight line
  5. Slowly return to your position, and repeat the workout
  6. Perform all your reps on one leg before moving on the other

Tips for Single-Leg Touchdowns 

  1. Keep your body aligned and well balanced when leaning forward
  2. Perform the exercise with controlled movements
  3. Intensify the workout by adding in dumbbells and increasing the reps
  4. Always make sure to keep your feet tightly grounded to avoid tripping
  5. Do not try to do more reps quickly. A slow and focused workout goes a long way than a quick and unfocused workout.

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