Single leg balance


What is it and benefits?

Single Leg Balance is a beginner exercise that strengthens the muscles surrounding the abdomen, rib cage, and lower back (CORE muscles).

  • Improves overall balance
  • Strengthens the buttocks, thigh muscles, and sides of the rib cage.


Who should perform it?

  • Those who have good CORE strength.
  • Those who have good flexibility throughout the lower body.


Getting Started:

Every exercise should begin with good posture to avoid injury.

  1. Stand up and place your feet no wider than hip-width apart.
  2. Keep your eyes trained on a spot directly in front of you.
  3. Push your chest out and roll your shoulders back, and let your arms hang loosely by your sides. 
  4. Suck in your tummy like you were drawing your belly button to your spine, while squeezing the hips together. Avoid bending over or arching the back in any way.


How to Do the Exercise:

This exercise is similar to marching in place.

  1. Allow your weight to shift to the left leg. The left knee should be slightly bent and the left foot should be pointing straight ahead.
  2. Maintaining good posture, slowly lift the right foot off the floor while bending the leg at the knee. Your right thigh should be parallel to the floor.
  3. Hold this position for 3-5 seconds and return to the starting position. Repeat with the left leg.


Challenge Yourself:

  • To increase the intensity of this exercise, try doing it on an unstable surface like a carpeted or padded floor.
  • Remove your shoes to try it barefoot.
  • You may also perform all of the steps with your eyes closed.
  • Advanced versions of this exercise involve standing on devices like balance boards, airex pads, and dyna disks.


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