Single-Leg Balance
Standing on one leg for time to train ankle, knee and hip stability and overall balance.
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
Main muscles working (thicker lines)
Starting position
Standing tall next to a wall or sturdy support, feet hip-width apart.
Shift your weight onto one foot and lift the other foot just off the floor.
Keep the standing knee soft and the pelvis level.
Hold for the prescribed time, using the support only as needed.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.