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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Single-Leg Balance
Corrective / StabilityBeginner

Single-Leg Balance

Standing on one leg for time to train ankle, knee and hip stability and overall balance.

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Primary muscles

  • Gluteus Medius
  • Tibialis Anterior

Secondary muscles

  • Soleus
  • Calves (Gastrocnemius)
  • Transverse Abdominis
Sets
2–3
Duration
20–45 sec per side
Rest
15–30s

How to perform

Single-Leg Balance movement

Main muscles working (thicker lines)

Starting position

Standing tall next to a wall or sturdy support, feet hip-width apart.

  1. 1

    Shift your weight onto one foot and lift the other foot just off the floor.

  2. 2

    Keep the standing knee soft and the pelvis level.

  3. 3

    Hold for the prescribed time, using the support only as needed.

  4. 4

    Switch legs; progress by closing the eyes or standing on a softer surface once steady.

Breathing: Breathe slowly and steadily; do not hold your breath.

Coaching tips

  • Grip the floor with the whole foot

  • Stand tall

  • Eyes on a fixed point

Common mistakes

  • Locking the standing knee

  • Letting the hip drop to one side

  • Holding the breath

Safety notes

  • Always practise near a support to prevent falls.

Details

Body parts
Lower Body · Lower Leg
Equipment
Bodyweight
Movement
Balance
Exercise type
Corrective
Training goals
Balance · Rehab Support · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Tandem StanceBeginner→

Harder Variations

  • Balance Board StandBeginner→
  • Hip AirplaneIntermediate→

Similar Exercises

  • Tandem StanceBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.