Single-Leg Balance Reach

Setup & Positioning

"Stand tall with feet hip-width apart. Shift your weight onto one leg, keeping a slight bend in the knee. The opposite foot should lift just off the floor. Engage your core and keep your chest up."

Key point: “Your standing leg should be stable but not locked—think of it as an active spring.”

Execution

"From here, reach the lifted leg straight behind you while hinging forward at the hips, extending your arms toward the floor in front of you. Go as far as you can while keeping your back flat and your hips square to the ground. Pause briefly, then return to the starting position with control. You can also reach your hands slightly to the inside or outside of the foot to increase the challenge."

Where You Should Feel It

• Glutes and hamstrings on the standing leg
• Core muscles working to maintain stability
• Ankle and foot muscles controlling balance

Where You Shouldn’t Feel It

• Sharp knee pain on the standing leg
• Lower back strain from rounding or overextending
• Excess pressure in the toes from leaning too far forward

Breathing

"Inhale as you reach forward, exhale as you return to the upright position."

Common Mistakes to Avoid

1. Locking the knee – Reduces stability and increases joint stress.
2. Letting the hips rotate – Keep them square to the ground.
3. Rounding the back – Maintain a flat spine through the hinge.
4. Rushing the movement – Slow and controlled reps build the most stability.