Forefoot Screw One-Legged Stand
Improve balance & stability! This single-leg stand challenges your core & ankle strength. Perfect your posture, one wobbly moment at a time!
The Forefoot Screw One-Legged Stand mainly works the hip abductors (outer thighs) and core, with help from the quads. No equipment needed: it uses just your bodyweight.
Forefoot Screw One-Legged Stand Muscles Worked
Primary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
Secondary
Obliques; Quads (quadriceps femoris)
Forefoot Screw One-Legged Stand Variations and Alternatives
How to do the Forefoot Screw One-Legged Stand
Positioning:
Stand tall with your feet hip-width apart.
Shift your weight onto your left foot.
Bend your right knee and lift your right foot off the ground, bringing it towards your right glute.
Keep your left leg straight, ensuring your left ankle is under your knee.
Movement:
Bring your right foot close to your left ankle, then slowly start to rotate your right foot outward while keeping your left leg straight.
Engage your core and maintain a tall posture throughout the movement.
Hold this position for 15-30 seconds, focusing on balance and stability.
To deepen the stretch, you can slightly lean forward while keeping your back straight.
Slowly lower your right foot back to the ground and repeat on the other side.
Tips:
If you feel unsteady, you can hold onto a wall or chair for support.
Focus on your breathing, inhaling deeply and exhaling slowly as you hold the position.
Ensure that your standing leg remains engaged to help with balance.
Forefoot Screw One-Legged Stand FAQs
What muscles does the Forefoot Screw One-Legged Stand work?
The Forefoot Screw One-Legged Stand mainly works the hip abductors (outer thighs) and core, with help from the quads. The main muscles are the gluteus medius and rectus abdominis.
What equipment do you need for the Forefoot Screw One-Legged Stand?
None. The Forefoot Screw One-Legged Stand is a bodyweight exercise, so you can do it anywhere.
What are some Forefoot Screw One-Legged Stand variations and alternatives?
Similar exercises include the Balance-Board Standing Stretch, Single-Leg Dynamic Stand, Bodyweight Single-Leg Balance Stand and Single-Leg Balance Star.
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