Single-Leg Overhead Press

The Single-Leg Overhead Press is a functional exercise that combines shoulder strength with balance and core stability. This exercise primarily engages the deltoid muscles in the shoulders, while also activating the core muscles and improving balance. Incorporating the Single-Leg Overhead Press into your exercise routine can help develop upper body strength and improve your overall body control.

Correct Execution of the Single-Leg Overhead Press

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and hold a dumbbell in your right hand at shoulder height, palm facing inwards.
  2. Lift the left leg off the floor, bend the knee, and balance on the right leg.
  3. Tighten the core muscles to maintain a stable posture.
  4. Press the dumbbell up until the arm is fully extended overhead.
  5. Slowly lower the dumbbell back to the starting position at the shoulder.
  6. Repeat for the desired number of repetitions, then switch to the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Unstable posture: Make sure to keep your upper body upright and avoid leaning to the side.
  • Lack of core stabilization: Keep the core muscles engaged to maintain balance and control.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper muscle activation and balance.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without weight to focus on balance, or stand close to a wall for support.
  • Advanced: Increase the weight or perform the exercise on an unstable surface, such as a balance pad, to increase the challenge.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each side, depending on your strength level and training goals. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower the dumbbell to your shoulder and exhale as you press it up overhead. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Overhead Press:

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