Single-Leg Balance Reach (Forward, Side, Rear)

Setup & Positioning

• Stand tall on one leg with a soft bend in the knee.
• Keep your hips level and core engaged.
• The free leg will be used to reach in each direction without touching down unless balance is lost.

Key point: “The movement comes from your hips, not your lower back—stay tall and stable.”

Execution — Forward Reach

1. Stand on your support leg and reach your free leg straight forward, lightly touching the floor with your toes (or hovering for more difficulty).
2. Keep your chest tall and avoid leaning excessively.
3. Return to center under control.

Execution — Side Reach

1. From the same single-leg stance, reach your free leg out to the side, toe lightly touching the floor.
2. Keep your hips and shoulders facing forward—don’t rotate.
3. Return to center with control.

Execution — Rear Reach

1. Reach the free leg straight back, lightly tapping the floor behind you.
2. Maintain a tall chest without overarching your lower back.
3. Return to center.

Where You Should Feel It

• Glutes and hip stabilizers of the stance leg
• Core muscles maintaining posture
• Foot and ankle muscles working to stabilize

Where You Shouldn’t Feel It

• Lower back strain from leaning
• Knee pain from locking or collapsing inward
• Excessive tension in the neck or shoulders

Breathing

"Breathe normally—don’t hold your breath. Inhale during the reach, exhale as you return to center."

Common Mistakes to Avoid

1. Losing hip alignment – Keep hips level in all directions.
2. Locking the stance knee – Maintain a slight bend for shock absorption.
3. Rushing the reach – Move slowly to challenge stability.
4. Letting the toes drag with weight – The toe tap should be light, not a shift of weight.