Forefoot Screw One Legged Stand

Muscles worked

Setup

1. Stand upright on a flat surface with your feet hip-width apart.
2. Shift your weight onto your target leg and lift the opposite foot slightly off the floor.
3. Ensure the standing foot is pointing straight forward with weight distributed evenly across the heel and the ball of the foot.

How to do it

1. Active the 'short foot' position by pulling the ball of your foot toward your heel to lift the arch without curling your toes.
2. Create torque by 'screwing' your forefoot into the floor, rotating your knee and shin slightly outward while keeping the big toe knuckle pressed down.
3. Hold this active, pressurized position for the duration of the set while maintaining a tall, neutral spine.
4. Breathe deeply and rhythmically through your nose, focusing on maintaining the tension in the foot and lower leg.

Form checklist

• Keep the big toe knuckle firmly anchored to the floor at all times.
• Maintain a visible lift in the medial arch of the standing foot.
• Avoid 'clawing' the ground with your toes; keep them long and relaxed.
• Ensure the hips remain level and do not drop on the non-standing side.

Pro tips

• Imagine you are trying to tear a piece of paper on the floor between your big toe and your heel.
• Focus on the mind-muscle connection by feeling the tension travel from the arch of the foot up through the lateral calf and into the glute.

Make it harder

• Close your eyes to remove visual feedback and significantly increase the demand on your proprioception.
• Perform the movement while standing on an unstable surface, such as a foam balance pad or a rolled-up yoga mat.

Frequently asked

What muscles does the forefoot screw one legged stand work?

The forefoot screw one legged stand primarily targets the calves, and also works the abs, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the forefoot screw one legged stand?

The forefoot screw one legged stand requires no equipment — just your body weight.

Is the forefoot screw one legged stand good for beginners?

The forefoot screw one legged stand is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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