Exercise guide
Single Leg Stand
- Intermediate
- Compound
- Timed hold
- Hips
- Lower legs
The Single Leg Stand is a foundational balance exercise that improves proprioception, ankle stability, and core engagement by challenging the body to maintain equilibrium on a single point of contact.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and arms at your sides or hands on your hips.
- Engage your core and fix your gaze on a stationary point about 5-10 feet in front of you.
- Shift your weight onto your starting leg, ensuring your weight is distributed evenly across the foot.
How to do it
- Slowly lift the opposite foot off the floor, bending the knee to roughly a 90-degree angle.
- Hold the position for the target duration, maintaining a tall, neutral spine and level hips.
- Inhale and exhale deeply and steadily through your nose to help maintain focus and stability.
- Lower the foot back to the floor with control and repeat on the opposite side.
Form checklist
- Keep the standing knee 'soft' with a micro-bend; do not lock the joint.
- Ensure your hips remain level and do not allow the hip of the lifted leg to drop.
- Keep your chest lifted and shoulders pulled back and down.
- Press the big toe of the standing foot into the floor to engage the arch.
Pro tips
- Squeeze the glute of the standing leg to create a 'pillar' of stability through your pelvis.
- Imagine a string pulling the crown of your head toward the ceiling to maintain perfect vertical alignment.
Make it harder
- Close your eyes to remove visual feedback, forcing your nervous system to rely entirely on proprioception.
- Perform the stand while standing on an unstable surface, such as a foam pad or a folded yoga mat.
Frequently asked
- What muscles does the single leg stand work?
- The single leg stand primarily targets the abs, calves, and obliques, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the single leg stand?
- The single leg stand requires no equipment — just your body weight.
- Is the single leg stand good for beginners?
- The single leg stand is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.