Single-leg balance (hold)

Postureeasytimedno equipment

Standing on one leg with the pelvis level and the standing knee soft, held for time; it trains the foot, ankle and hip muscles that support the arch and keep the knee from collapsing inward.

How to do it

1. Stand tall near a wall or chair you can touch if needed, feet hip width, hands joined palms together in front of the chest (prayer position).
2. Shift the weight onto the left foot and lift the right foot, bending the right knee so the foot comes beside the left calf.
3. Keep the pelvis level (no hip drop or hitch), the standing knee soft and the arch of the standing foot lifted; hold up to 30 seconds.
4. Put the foot down and switch; 3 times per side. Progress by crossing the arms or closing the eyes, always with support within reach.

Muscles worked

Supporting: glutes, calves, abs, quads