Strength · Bodyweight · Beginner · ~2 min
Single-leg balance with reach
Ankle and hip control on one leg, the position you are in for every lunge, scissor kick and landing.
▶ Single Leg Balance and Reach — ArchitechSports (YouTube)
More videos: Unsupported Single Leg Reach | Balance Exercise Series (Therapeutic EDGE) · 4 Exercises to Improve Your Single Leg Stability and Balance (Rehab Science)
Prescription2 × 30 s each side · rest 20 s
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Stand on one leg, soft knee, hands on hips.
How to do it
- Hold steady for a few breaths.
- Reach the free foot forward, sideways and back (like a clock) and return.
- Keep the stance knee over the middle of the foot.
Technique cues
- Grip the floor lightly with the toes
- Hips level
Common mistakes
- Stance knee caving
- Holding breath
- Locking the knee
Easier
Fingertip on a wall.
Harder
Eyes closed briefly (with support nearby), or on a cushion.
Safety
- Have a wall within reach.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.