One Leg Back – Strengthen Backward Stability for Football Players
Watch how to perform One Leg Back to strengthen backward stability before football training.
How to Do One Leg Back
Stand upright with feet hip-width apart.
Shift your weight onto one leg, keeping your knee slightly bent.
Extend the opposite leg straight back without leaning forward excessively.
Hold for a moment, then return to starting position.
Repeat on the other leg.
Perform for 8–10 reps per leg.
Why One Leg Back Matters
One Leg Back helps strengthen your glutes, hamstrings, and stabilizing muscles for backward movements in football.
For football players, this means:
Better control when moving or defending backwards
Improved balance when changing direction
Reduced risk of lower-body strain
Exercise Details
Focus Area: Glutes, hamstrings, balance
Equipment: None (optional resistance band for added challenge)
Duration/Reps: 8–10 reps per leg
Skill Level: All levels
Combine With These Warm-Up Exercises
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