Single Leg Stand

Single Leg Stand


This exercise involves standing on one leg while maintaining balance and stability. It helps to improve core strength, balance, and coordination.

Muscle Group

Equipment Required

Single Leg Stand Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Lift one foot off the ground and balance on the other foot.
  3. Hold the position for 30 seconds.
  4. Switch legs and repeat for another 30 seconds.
  5. For an added challenge, try closing your eyes or standing on a pillow or unstable surface.

Single Leg Stand Form & Visual

Single Leg Stand

Single Leg Stand Benefits

  • Improves balance and stability
  • Strengthens the muscles in the legs, particularly the glutes, quadriceps, and calves
  • Increases ankle and foot strength
  • Improves proprioception (the body’s awareness of its position in space)
  • Can be done anywhere without equipment
  • Can be modified to increase difficulty by adding weights or closing eyes

Single Leg Stand Muscles Worked

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calf muscles
  • Core muscles

Single Leg Stand Variations & Alternatives

  • Single Leg Stand with Knee Raise
  • Single Leg Stand with Toe Touch
  • Single Leg Stand with Arm Reach
  • Single Leg Stand with Medicine Ball Toss
  • Single Leg Stand with Resistance Band