What is Standing Leg Press with Ring in Pilates? Tips, Technique, Correct Form, Benefits and Common Mistakes

Standing leg press pilate helps in toning and strengthening your legs. (Image via Pexels / Mart Production)
Standing leg press pilate helps in toning and strengthening your legs. (Image via Pexels / Mart Production)
Soniya Y

Standing Leg Press with Pilates ring is for your core strength and also for toning your legs. If you're looking for a good and longer workout, this equipment is going to help you achieve your goal.

The good thing about this piece of exercise equipment is that it allows all the muscles of your leg to get toned. You will strengthen the trunk section of your body and tone up the lower part of your torso.

It targets the pelvic floor, quadriceps, buttocks, hamstrings and core muscles. If you want to improve your performance in aerobics or low-impact cardio activities such as walking, swimming and cycling, this exercise is an excellent option.

How to Do the Standing Leg Press the Right Way?

With the many benefits of leg press with ring, you will definitely love performing this Pilates move and add it to your list.

  • Place the padded sides of your Pilates ring just below your heel bones. Adjust your leg position to the width of the ring. Resume standing with excellent posture.
  • Notice how engaging your abs and inner thighs tend to feel in this standing position.
  • Stand on one foot, and draw your inner thighs in toward one another till you feel a stretch.
  • Try to keep your knees slightly bent, and let your hands hang loosely by your sides to help with balance.
  • Repeat each stretche five or six times, alternating between each side.
  • Squeeze the ring in, and release slowly three times, using control.
  • Return to standing on both feet, and stand up tall. Shift your weight to the other foot, and squeeze the ring to exercise the other leg.
  • Repeat this process two more times.
  • Do three sets of press-ups..

There are also other routines you can apply using the ring. Overall, this is indeed a much-needed exercise and should be incorporated in every workout routine.

Tips & Techniques while doing Standing Leg Press

  • Stand tall and straight with good posture.
  • Feet and legs should be parallel; your legs should be about hip distance apart, and you should be balancing your weight evenly over both feet.
  • Keep your knees unlocked, but do not let them bow out.
  • Make sure that your hips are in a neutral position by keeping your sit bones pointed evenly toward the floor.
  • Pull up and in with your abdominal muscles, and elongate your spine.
  • Relax your shoulders, neck and jaw.

Precautions and Safety

This pilate should be avoided during pregnancy because hormones relax the pubic symphysis, which can cause pubic bone pain. If standing is problematic for you, consider the side-lying version. If you experience any pain throughout this exercise, stop and release it.

Benefits of Standing Leg Press Pilates

This exercise is designed to strengthen the adductor muscles, which are responsible for keeping both legs together. As the muscles in the inner thighs are not taxed during a typical day's activity, standing leg press becomes extremely significant.

Creating a unique exercise for these muscles can go a long way toward ensuring they grow as quickly as other lower body and core muscles.

Strengthening your thighs can help you improve your performance in sports like lawn tennis that require quick side-to-side movements. Strong, flexible thigh muscles also help reduce back pain and aid in maintaining your balance and core stability.

A strong set of inner thigh muscles are beneficial in many ways. They can improve your performance in tennis, reduce back and knee pain, and improve your balance and core stability.

Common Mistakes to Avoid While Doing Standing Leg Press

Even experienced Pilates practitioners make some typical errors. These errors, though, can be avoided. You will get the most out of this workout if you avoid these mistakes:

The Abs Aren't Engaged Enough

The abs are used in many Pilates exercises to extend the spine. Similarly, activating your abdominal will help you gain stability throughout this workout. It will not only help you develop stability, but it will also help you strengthen your core muscles.

Forward Leaning Rather than standing straight

The energy and pressure from the pilates is directed to the front of your legs, which are not the target muscles. You will miss out on the entire engagement of your glutes, back muscles and core-stabilising abdominal muscles if you do that.


If you want to give your inner thigh muscles and legs an exercise that's worth a try, the leg press with ring is an immediate choice. You can add this exercise to your training routine, or make it as a separate dedication depending on your schedule and need.

The benefits that the pilates will bring you are worth the time and effort of practicing it.

This pilates exercise can be done by beginners as well as advanced riders. In case beginners do this exercise, professionals should be there to train them properly and point out the flaws, if any.

live poll LIVE POLL

Q. Have you tried the standing leg press Pilates?

Yes; I love Pilates!


Edited by Bhargav


Fetching more content...