Standing Single-Leg Balance Lift
Improve balance & stability! This simple exercise challenges your core & coordination. Perfect for all fitness levels, start today!
The Standing Single-Leg Balance Lift mainly works the core and hip abductors (outer thighs), with help from the quads. No equipment needed: it uses just your bodyweight.
Standing Single-Leg Balance Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
Secondary
Quads (quadriceps femoris); Obliques
Standing Single-Leg Balance Lift Variations and Alternatives
How to do the Standing Single-Leg Balance Lift
Starting Position:
Stand upright with your feet hip-width apart.
Engage your core by tightening your abdominal muscles.
Maintain a neutral spine and look straight ahead.
Balance on One Leg:
Shift your weight to one leg (e.g., the left leg).
Ensure that your supporting leg is slightly bent at the knee for stability.
Keep your other leg bent at the knee, with the foot lifted off the ground.
Lifting Motion:
Slowly lift your bent knee of the non-supporting leg towards your chest.
As you lift, keep your hips level and aligned; avoid leaning to the side.
Hold this position for a moment, balancing on the supporting leg.
Lowering Motion:
Gradually lower your bent leg back to the starting position without placing your foot on the ground.
Maintain your balance on the supporting leg throughout the movement.
Repetitions:
Perform 10 to 15 repetitions on one leg.
Switch legs and repeat the exercise.
Tips for Success:
Focus on a fixed point in front of you to help maintain your balance.
If you find it challenging, you can hold onto a wall or chair for support initially.
Progressively try to perform the exercise without holding onto anything as your balance improves.
Breathing:
Breathe steadily throughout the exercise; exhale as you lift your leg and inhale as you lower it.
Modifications:
To increase difficulty, hold your lifted leg and extend it straight back behind you instead of returning to the starting position.
Standing Single-Leg Balance Lift FAQs
What muscles does the Standing Single-Leg Balance Lift work?
The Standing Single-Leg Balance Lift mainly works the core and hip abductors (outer thighs), with help from the quads. The main muscles are the rectus abdominis and gluteus medius.
What equipment do you need for the Standing Single-Leg Balance Lift?
None. The Standing Single-Leg Balance Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Single-Leg Balance Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Single-Leg Balance Lift variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Alternating Arm & Hamstring Lift, Balance-Board Standing Stretch and Balance-Board.
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