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Single-Leg Balance (Ankle Proprioception) 9s · no sound

Single-Leg Balance (Ankle Proprioception)

A standing hold on one leg with the opposite knee lifted, training ankle and hip stability through small corrections.

Primary muscle
Glutes, Quads
Equipment
Bodyweight
Difficulty
Beginner
Movement
Mobility
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How to do it

  1. Stand tall with your feet under your hips and your weight even through both feet.
  2. Fix your eyes on a spot on the floor a few feet in front of you.
  3. Shift your weight onto one foot and lift the other foot clear of the floor.
  4. Bring the lifted knee up in front of you and keep your hips level.
  5. Hold while breathing normally and letting the ankle make small corrections.
  6. Lower the foot under control, return to standing, and repeat on the other leg.

Common mistakes

  • Letting the free hip drop, which shifts the work off the standing glute.
  • Clawing at the floor with the toes instead of balancing over the whole foot.
  • Leaning the torso toward the standing leg to shorten the balance demand.
  • Progressing to eyes closed or an unstable surface before a steady hold is possible.

Muscles worked

Primary
GlutesQuads
Secondary
AbsAdductorsCalvesHamstrings

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Good to know

What muscles does the Single-Leg Balance (Ankle Proprioception) work?
Mainly the glutes and quads. It also works the abs, adductors, calves and hamstrings.
What equipment do you need for the Single-Leg Balance (Ankle Proprioception)?
None. It is a bodyweight exercise.
Is the Single-Leg Balance (Ankle Proprioception) good for beginners?
GymVim rates it beginner.

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