Standing Single-Leg Balance
Balancing on one leg — builds ankle, knee, and hip stability with no equipment needed.
Also called: single-leg balance, single leg stand, single-leg balance hold, single-leg stance with band perturbation, single-leg stance
Setup
Stand tall, shift your weight onto one leg, and lift the other foot slightly off the floor.
How to do the Standing Single-Leg Balance
- 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.
Standing Single-Leg Balance muscles worked
The Standing Single-Leg Balance works the hip stabilizers and core.
Common Standing Single-Leg Balance 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.
Pairs well with
Single-Leg Balance Reach
Balancing on one leg while reaching the opposite arm and leg out — adds a dynamic reach to a standard balance hold.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Illustrations: Exercise data by RepDB (repdb.co)