Single-Leg Balance
Single-leg balance is a postural-control task in which the ankle, hip and trunk adjust to hold the body over one foot.
GLUTES · LOWER BODY
How it is executed
- Stand tall with your feet together and shift your weight onto one leg.
- Lift the other foot slightly off the floor, bending the knee, and find a fixed point ahead to focus your gaze.
- Brace your core and keep a soft knee on the standing leg, making small ankle and hip adjustments to stay balanced.
- Hold the position steady, then switch to the other leg.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Common mistakes
- Practicing far from support: keep one within reach.
- Forcefully locking the knee: keep a comfortable position.
- Hiking the free hip: keep the pelvis level.
Frequently asked questions
- Can you use support?
- Yes. A stable wall or railing lets you practice without losing balance leading to a fall.
- Do you have to close your eyes?
- No. Start by looking at a fixed point. Removing vision greatly increases difficulty and is unnecessary at first.
- Why does the ankle move?
- Small adjustments are part of balancing. Aim for a controlled posture rather than absolute stillness.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Everfit alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
