Single-Leg Balance

About This Exercise

An isometric balance hold on one leg. Builds the foot, ankle, and hip proprioception that supports stance-leg stability under fatigue. A foundational drill for runners — every running stride is a brief single-leg stance phase.

1Setup

Stand tall on one leg with the other foot lifted slightly off the floor (a few inches). Knee on the standing leg slightly soft (not locked). Arms relaxed at the sides or lightly out for balance. Eyes forward, gaze on a fixed point at eye level.

2Execution

Hold the position for the prescribed time, breathing steadily. Keep the standing-leg knee tracking forward over the middle toes; the pelvis stays level. If you start to wobble, breathe and re-centre rather than swinging the arms or trunk. Complete on the other side.

Pro Tips

• Stand tall — do not hunch or shift the hip out to the side
• Pelvis level throughout — feel the standing-side glute medius working
• Progress by closing the eyes once the open-eyes hold is rock-solid
• For runners: this is the proprioceptive foundation for stride stability