Single Leg Balance Standing Straight
The single leg balance standing straight is a bodyweight balance exercise that increases the demand compared to the basic single leg balance by requiring the raised leg to be held straight. This challenges core stability, hip flexor strength, and overall balance control.
How to do it
- Stand tall with your feet together and arms extended out to your sides.
- Shift your weight onto one foot and lift the other leg straight out in front of you, keeping the knee fully extended.
- Hold the raised leg at hip height or as high as comfortable.
- Keep your core engaged and your standing leg firm throughout the hold.
- Return to the starting position and repeat on the opposite leg.
Form cues
- Stand tall with your feet together and shoulders relaxed.
- Engage your core to stabilize your pelvis before lifting.
- Extend your working leg straight out with a strong quad.
- Fix your gaze on a non-moving point on the floor.
Breathing: Inhale to prepare, and exhale smoothly as you lift and hold your leg, keeping your breathing calm and steady.
Common mistakes
- Slumping the upper body forward, which shifts your center of gravity and ruins balance.
- Locking or hyper-extending the standing knee, which puts unnecessary stress on the joint.
- Rushing the lift instead of finding stability before extending the leg.
Muscles worked
Primary: abs. Secondary: glutes, lower legs.
Suggested sets & reps
Get fitter
3 sets × 30–45 second holds per leg, rest 60 seconds
Lose weight
3 sets × 30 seconds per leg, rest 45 seconds
Build muscle
3 sets × 20–30 second holds per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
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.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot keep my leg completely straight?
That is completely normal for beginners. Raise your leg only as high as you can while maintaining good form, and gradually work on straightening it over time.
Where should I feel this exercise working?
You should feel your core working to keep you upright, along with the muscles around your standing ankle and hip helping you stabilize.
How often can I practice this balance move?
You can safely practice this exercise every day as part of your daily routine or warm-up to build better overall stability.