Single-Leg Stand

The single-leg stand is a simple balance drill. It trains your ability to stay stable on one foot by challenging the foot, ankle, hip, and core to work together. It also builds body awareness and control, which carries over to walking, running, and many gym movements.

Start by standing tall with your feet about hip-width apart. Let your arms rest at your sides or cross them over your chest. Pick a spot on the wall straight in front of you and focus your eyes on it. Shift your weight onto one foot, then slowly lift the other foot just a few inches off the floor. You can keep the free foot hovering near the ground or lift the knee to about hip height.

Keep the knee of your standing leg slightly bent, not locked straight. Hold your hips and shoulders level so your body stays stacked over the foot. Breathe normally and try not to sway or twist. Hold for the prescribed time, then place the free foot back down and repeat on the other side. If you lose balance, simply reset and start again.

Breathe steadily throughout the hold. Gently brace your stomach as if someone is about to poke it, but do not hold your breath. To make it easier, keep the free toe touching the floor or lightly rest one fingertip on a wall or chair. To make it harder, close your eyes, stand on a folded towel or pillow, or lift the free knee higher.

Fault: The hip on the free-leg side hikes up or drops down, causing the torso to lean. Fix: Keep both hips level by imagining your belt line staying parallel to the floor. Squeeze the glute of the standing leg to keep your pelvis steady.

Fault: The standing knee locks backward or bows inward. Fix: Keep a small, comfortable bend in the standing knee and align it over the middle of your foot. Think about pushing the floor away evenly through your whole foot.

Fault: You stare at your feet or hold your breath. Fix: Look at a fixed point ahead. Breathe in and out at a normal pace so your muscles stay relaxed and responsive.