Standing Single-Leg Balance
Balancing on one leg — builds ankle, knee, and hip stability with no equipment needed.
Equipmentbodyweight
Muscleship stabilizerscore
Setup
Stand tall, shift your weight onto one leg, and lift the other foot slightly off the floor.
How to do it
- Hold the balance position, keeping your standing knee soft, not locked.
- Keep your core braced and gaze fixed on a point ahead.
- Hold for the target time, then switch legs.
- Reset your foot if you touch down early rather than forcing the hold.
Common mistakes
- Locking the standing knee out straight.
- Looking down at your feet, which throws off balance.
- Holding your breath through the hold.
Scale it
Easier: Hold near a wall or chair for light support.
Harder: Close your eyes, or add small arm movements while balancing.