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Foundationbeginner
BoneFit Leg Press
An isometric leg lengthen-and-press that teaches you to engage the hips and trunk as one stable unit — the base pattern behind every safe lift.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 1–2
- Reps
- 5–8 each leg
- Intensity
- Hold 3–5 s
- Rest
- as needed
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Lie on your back, one leg straight on the floor, kneecap and toes facing the ceiling.
Do this
- With the knee as straight as you can, pull toes and forefoot toward the knee.
- Press the whole leg down into the floor — imagine making an impression in warm sand.
- Keep a gentle natural curve in the low back.
Avoid this
- Rotating the leg out
- Flattening the low back hard into the floor
Safety
Keep the movement gentle and controlled; stop if you feel cramping.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.