Single Leg Support Balance

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides or on your hips.
2. Engage your core and find a fixed point 5-10 feet in front of you to focus your gaze.
3. Shift your weight onto your starting leg, distributing the pressure evenly across the heel and the ball of the foot.

How to do it

1. Slowly lift the opposite foot off the ground, bending the knee to approximately 90 degrees in front of you.
2. Hold the position for the prescribed duration while maintaining a tall, neutral spine.
3. Inhale deeply through the nose and exhale slowly through the mouth to maintain core tension.
4. Lower the foot with control and repeat the process on the opposite side.

Form checklist

• Keep the standing knee slightly soft (micro-bend) rather than locked out.
• Ensure your hips remain level; do not let the hip of the lifted leg drop toward the floor.
• Maintain a 'proud chest' with shoulders pulled back and down away from the ears.
• Keep the standing foot flat, avoiding the tendency to roll onto the inner or outer edge.

Pro tips

• Imagine 'rooting' your standing foot into the floor by gripping with your toes to create a more stable tripod base.
• Actively squeeze the glute of the standing leg to stabilize the pelvis and prevent the knee from caving inward.
• If you feel steady, drive the knee of the lifted leg slightly higher to increase the demand on the lower abdominals.

Make it harder

• Close your eyes to remove visual feedback, which significantly increases the challenge to your vestibular system.
• Perform the exercise while standing on an unstable surface, such as a foam pad or a rolled-up yoga mat.

Frequently asked

What muscles does the single leg support balance work?

The single leg support balance primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the single leg support balance?

The single leg support balance requires no equipment — just your body weight.

Is the single leg support balance good for beginners?

Yes. The single leg support balance is a beginner-friendly movement and a strong foundation to build on.

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