Single Leg Balance
The single leg balance is a foundational bodyweight exercise that challenges balance, proprioception, and lower body stability. By standing on one leg, the exercise activates the core and glutes while improving ankle and knee joint stability.
How to do it
- Stand upright with your feet hip-width apart and your arms relaxed at your sides.
- Shift your weight onto one foot and lift the opposite foot off the ground.
- Bend the lifted knee to approximately 90 degrees and hold the position.
- Keep your standing leg slightly soft and your core engaged to maintain stability.
- Hold for the desired duration, then switch legs and repeat.
Form cues
- Keep your standing knee slightly soft.
- Engage your core to stay steady.
- Fix your gaze on a non-moving point.
- Keep your hips level throughout.
Breathing: Breathe steadily and normally throughout the hold; do not hold your breath.
Common mistakes
- Locking the standing knee completely, which places too much stress on the joint and reduces stability.
- Hips tilting to one side, which means your core and glutes are not fully engaged.
- Rushing through the movement without pausing, which prevents your ankles from building balance strength.
Muscles worked
Primary: abs. Secondary: glutes, lower legs.
Suggested sets & reps
Get fitter
3 sets × 30-45 seconds per leg, rest 60 seconds
Lose weight
3 sets × 30 seconds per leg, rest 45 seconds
Build muscle
3 sets × 45 seconds per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp joint pain or severe dizziness, ease off and rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I keep losing my balance?
It is completely normal to wobble when starting out. Try focusing your eyes on a fixed spot on the floor a few feet in front of you, and lightly touch a wall with your fingertips if needed.
How often should I practice single leg balance?
You can safely practice this exercise every day as part of a quick morning routine or as part of your warm-up.
Where should I feel this exercise?
You should feel gentle engagement in your ankle, lower leg, and the side of your hip on the standing side, as well as your core.