Single-Leg Stance

The single-leg stance is a simple balance drill where you stand on one foot while staying tall and stable. It trains the small muscles around your ankle, your glutes, and the side of your hip that keep you upright when you move, run, or change direction.

Stand next to a sturdy chair, counter, or wall with your feet hip-width apart. Place one or both hands on the support. Pick one foot off the floor and let it hover a few inches in front or behind you, keeping your hips level.

Push evenly through the foot that is on the floor. Lock your eyes on a fixed point straight ahead. Keep your chest up, ribs down, and the knee of your standing leg soft but steady. Hold the position without letting your hip drop or your torso lean.

Breathe normally and lightly brace your midsection as if someone is about to poke your stomach. To make it easier, keep two hands on the chair; to make it harder, move to one hand, then a fingertip, then no hands at all. Aim for 10 to 30 seconds on each side.

Fault: Leaning the torso or hiking the hip on the standing leg. Fix: Think about keeping your belt line level and your shoulders stacked over your hips.

Fault: Staring at the floor or letting your eyes wander. Fix: Pick one spot on the wall at eye height and keep your gaze there for the whole hold.

Fault: Holding your breath and tensing your whole body. Fix: Exhale gently and let your abs stay engaged while your shoulders and jaw stay relaxed.

Fault: Moving away from the chair too soon. Fix: Use two hands on the chair until you can hold steady, then progress to one hand, a fingertip, and finally no hands.