One Leg Star Balance

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides.
2. Shift your weight onto your left leg, keeping a 'soft' micro-bend in the knee to avoid locking out.
3. Engage your core and find a fixed focal point on the floor or wall 5-10 feet in front of you for balance.

How to do it

1. Inhale and slowly extend your right leg out to the side while simultaneously raising both arms up and out at 45-degree angles to form a 'star' shape.
2. Hold the fully extended position for 2 seconds, focusing on keeping your torso upright and your hips level.
3. Exhale as you slowly return your leg and arms to the starting position, trying not to let the right foot touch the floor between reps.
4. Complete the desired number of repetitions on one leg before switching to the other side.

Form checklist

• Keep the standing knee slightly bent to engage the quadriceps and glutes.
• Avoid leaning your torso excessively to the opposite side; stay as vertical as possible.
• Keep your hips square to the front rather than letting the floating hip rotate upward.
• Maintain a tight core to prevent arching or rounding the lower back.

Pro tips

• Press through the big toe, pinky toe, and heel of the standing foot to create a stable 'tripod' base.
• Focus on the mind-muscle connection in the standing glute medius to prevent the hip from 'hiking' or 'dropping'.

Make it harder

• Perform the exercise while standing on an unstable surface like a foam balance pad or rolled-up yoga mat.
• Close one or both eyes during the movement to remove visual feedback and force the core to work harder.

Frequently asked

What muscles does the one leg star balance work?

The one leg star balance primarily targets the abs and obliques, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the one leg star balance?

The one leg star balance requires no equipment — just your body weight.

Is the one leg star balance good for beginners?

The one leg star balance is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air BikeIntermediate · abs and obliques