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Pilates

Springboard Standing Leg Press

The Springboard Standing Leg Press uses spring resistance as you press one foot downward from a bent-knee position. It trains your thighs and glutes while challenging single-leg balance and trunk control.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 1 min

How to do it

  1. Stand facing the board within reach of a fixed hand support.
  2. Hold the support with one hand.
  3. Place your working foot in the fitted foot loop, with the strap across your arch.
  4. Raise your working knee in front of you to a comfortable bent-knee position.
  5. Press your foot downward and slightly backward until your working leg is nearly straight beneath you.
  6. Return your working knee to the starting position along the same path.

Form cues

  • Keep your hips level.
  • Keep your standing knee soft.
  • Stay tall through your waist.
  • Exhale as you press.

Common mistakes

  • Leaning to move the springShorten the press so your trunk stays over your standing foot.
  • Letting the spring pull you backTake two to three seconds to return rather than letting your knee snap upward.
  • Knee collapsing inwardKeep your working knee pointing in the same direction as your toes throughout the press.

Safety

Spring tension can pull you off balance, especially as you fatigue. A slipping foot loop or released attachment can recoil and strike you.

  • Have a qualified Pilates instructor establish the attachment height, spring resistance, and foot-loop fit for this supported version.
  • Check the wall mounting, spring, and clips before use; use only a support designed to bear your weight.
  • Keep the spring's recoil path clear of your face and other people.
  • Finish with your working foot supported and the spring slack before removing the loop.

Choose a supine version if you cannot balance comfortably with hand support; seek guidance from a physiotherapist if the movement causes hip, knee, or ankle pain.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Hamstrings

Equipment

  • Exercise Mat
  • Pilates Springboard

Sets and reps

Sets
2–3
Target
8–12 reps per side
Rest
1 min

Start with a short range of motion and expand it only while you can keep the same alignment.

Variations

Easier