Single-Leg Balance Reach
A single-leg stance that reaches the free foot out and back while the planted hip and trunk stay stacked.
How to do it
- Stand tall with the feet about hip-width apart and both hands on the hips.
- Shift onto one foot and keep that knee softly bent, pelvis level.
- Reach the free foot out in one direction without putting weight on it.
- Tap or hover at the far point, then pull the foot back to the start under control.
- Keep the stance heel down and the trunk quiet; do not hop the planted foot.
- Repeat the reach, then switch stance legs and match the same directions.
Key technique cue
Standing knee over the foot, hips level; the free foot only touches, no weight on it.
Common mistakes
- ✕ Letting the stance knee collapse inward as the free foot reaches.
- ✕ Putting so much weight on the reaching foot that it becomes a step.
- ✕ Hiking the free hip or rotating the trunk to buy extra distance.
- ✕ Hopping or spinning on the planted foot instead of holding a quiet stance.
Benefits
- ✓ Turns a static single-leg hold into a reach that loads the stance hip and ankle.
- ✓ Exposes side-to-side reach gaps that a quiet hold can hide.
- ✓ Needs no kit, so it fits screens, warm-ups, and home sessions.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Single-Leg Balance Reach
About the exercise
The single-leg balance reach is a dynamic balance drill: stand on one foot and reach the free foot as far as control allows, then return without putting that foot down. The clinical form is the Y-balance / star-excursion family, with reaches in anterior, posteromedial, and posterolateral directions. The stance quadriceps and glute keep the knee stacked; the trunk and calf share the job of not letting the pelvis dump as the reach lengthens. You start standing on two feet with hands on hips, then lift one leg into a reach and return. It is the reach variant of a quiet single-leg hold, useful in return-to-play screens, ankle and hip control blocks, and warm-ups before loaded single-leg work.
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