Seated Single Leg Foot Side To Side

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor.
2. Lift your target leg and cross the ankle over the opposite knee, or extend the leg forward so the foot is suspended in the air.
3. Grasp the sides of the bench or your thigh to stabilize your upper body.
4. Ensure your shin remains vertical and stationary throughout the setup.

How to do it

1. Slowly rotate your foot inward (inversion) as far as possible, aiming to point the sole of your foot toward the midline.
2. Pause briefly, then rotate the foot outward (eversion) as far as possible, pointing the sole away from the midline.
3. Inhale as you move toward the center and exhale as you reach the end-range of each lateral movement.
4. Maintain a slow, controlled tempo of 2 seconds per direction to ensure muscle engagement over momentum.

Form checklist

• Keep the lower leg and knee completely still; only the ankle should be articulating.
• Move through the largest range of motion possible without experiencing sharp pain.
• Maintain an upright posture with your core engaged to prevent leaning.
• Avoid curling your toes; keep them relaxed to focus the effort on the ankle stabilizers.

Pro tips

• Imagine there is a pivot point at the center of your heel and you are rotating the front of your foot around it.
• Focus on the 'burn' in the sides of your shins and calves rather than just moving the foot back and forth.
• Hold the peak contraction of the eversion (outward) phase for one second to better activate the peroneal muscles.

Make it harder

• Loop a small resistance band around the balls of both feet to provide tension during the outward rotation.
• Perform the movement while wearing a heavy shoe or attaching a small ankle weight to the mid-foot to increase resistance.

Frequently asked

What muscles does the seated single leg foot side to side work?

The seated single leg foot side to side primarily targets the calves, and also works the adductors and glutes as secondary muscles.

What equipment do you need for the seated single leg foot side to side?

The seated single leg foot side to side requires no equipment — just your body weight.

Is the seated single leg foot side to side good for beginners?

Yes. The seated single leg foot side to side is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques