Single-Leg Balance Star
Test your stability! Improve balance and coordination with the Single-Leg Balance Star. A fun way to challenge yourself.
The Single-Leg Balance Star mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Single-Leg Balance Star Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Single-Leg Balance Star Variations and Alternatives
How to do the Single-Leg Balance Star
One-Leg Star Balance (Plyometrics)
Starting Position:
Stand tall with your feet shoulder-width apart and arms relaxed at your sides.
Shift your weight onto your left leg, bending slightly at the knee.
Engage your core muscles to stabilize your body.
Movement Instructions:
Slowly lift your right leg off the ground, extending it out to the side while keeping your standing leg slightly bent.
Reach your right arm out towards the right as you extend your right leg. Keep your body stable.
Hold the position for a moment, focusing on balance.
Return your right leg and arm to the starting position.
Repeat the movement by extending the right leg out to the front or back, following the same principle. Aim for 10-15 repetitions on one side.
Switch to your left leg, repeating the same steps.
Tips for Beginners:
Start by holding onto a wall or a chair for support until you feel more comfortable balancing.
Focus on a point in front of you to help maintain your balance.
As you get stronger, try to perform the exercise without support.
Ending Position:
1. After completing the repetitions for both legs, return to a standing position with feet shoulder-width apart and breathe deeply to relax.
Single-Leg Balance Star FAQs
What muscles does the Single-Leg Balance Star work?
The Single-Leg Balance Star mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Single-Leg Balance Star?
None. The Single-Leg Balance Star is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Balance Star go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Balance Star variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Balance-Board Standing Stretch, Balance-Board and Single-Leg Dynamic Stand.
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