SINGLE-LEG BALANCE

BEGINNER

The Single-leg Balance is a simple movement executed in three directions: front, back, and side. Extending the leg in three directions helps improve balance and overall strength in the legs and feet.

Stand up tall and place your hands on your hips. Inhale, lifting your left leg and bending your knee to the height of your hip.

Exhale, pressing your leg down and forward, tightening your thighs and reaching through your heel. Inhale, and repeat three times on each leg.

Exhale and press your leg out to the side, tightening your thighs and reaching through your heel. Maintain hip and torso stability. Inhale and repeat three times on each leg.

Exhale and extend your leg behind your body, tightening your thighs and reaching through your heel. Inhale and repeat three times on each leg.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Your spine to remain in a smooth line from neck to waist.

AVOID

• Taking your hands from your hips. If you feel yourself losing your balance, tap your lifted foot to the floor.

BEST FOR

• rectus abdominis

• obliquus externus

• adductor longus

• adductor magnus

• gastrocnemius

• tibialis anterior

• biceps femoris

• tensor fasciae latae

• rectus femoris

• vastus lateralis

QUICK GUIDE

TARGET

• Center balance

BENEFITS

• Improves balance

• Strengthens feet and ankles