Single Leg Lifted Balance
Single leg lifted balance is a standing yoga posture that targets the quadriceps of the standing leg while challenging overall balance and stability. It involves lifting one knee to hip height and holding the position, engaging the core and hip flexors.
How to do it
- Stand tall in mountain pose with your feet together and arms at your sides.
- Shift your weight onto your right foot and engage your core.
- Slowly lift your left knee toward your hip level, keeping your lifted thigh parallel to the floor.
- Extend your arms out to the sides or hold them at your hips for balance.
- Hold the position for 20-30 seconds, then lower your foot and repeat on the other side.
Form cues
- Stand tall with a long spine
- Keep your standing knee soft
- Engage your core to stay steady
- Focus your eyes on a fixed point
- Keep your hips level
Breathing: Maintain a steady, rhythmic breath throughout the hold to help calm your nervous system.
Common mistakes
- Locking the standing knee: this puts unnecessary strain on the joint
- Tilting the hips: this reduces stability and core engagement
- Holding your breath: this increases tension and makes balancing harder
- Looking down at your feet: this shifts your center of gravity forward
Muscles worked
Primary: quads. Secondary: glutes, abs, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30 s per side, rest 45 s
Lose weight
3 sets × 30-45 s per side, rest 30 s
Build muscle
3 sets × 30-45 s per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your ankle or knee, stop immediately and choose a gentler option.
- If you have a history of balance issues, keep a wall or sturdy chair nearby for support.
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 can't keep my balance?
Place a hand on a wall or chair for support until you feel steady enough to balance on your own.
Where should I feel this exercise?
You should feel your standing leg muscles working and your core muscles engaged to keep you upright.
How often should I practice this?
You can perform this daily as a way to improve your stability and focus.