One Leg Toe Touch with Press

Intermediate Level of Difficulty

The one leg touch touch with weighted bar shoulder press is an intermediate compound exercise. This exercise requires balance and coordination and targets the hamstrings and shoulder muscles.


Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Weighted Bar

Weighted Bar

The weighted fitness bar is a simple, one piece solid steel bar encased in high quality easy grip rubber for a secure and comfortable grip. The weighted bar can be used for a variety of exercises and is used in personal training, physical therapy, and home workouts.

Exercise Instructions

one leg toe touch with press - step 1

Step 1

Stand on one foot and hold the weighted bar approximately shoulder width apart in front of your body.

one leg toe touch with press - step 2

Step 2

Keep you leg straight and your shoulders pulled back in the shoulder girgle as you lean forward. Hinge from your hip and try not to round your back as you lower the weighted bar to the floor.

one leg toe touch with press - step 3

Step 3

Stand back up to the starting position using your hamstrings and push the weighted bar over your head into a full press.