Standing Balance Single Leg Lifts
How to do it
Starting position
- Stand where you can hold onto a chair or a wall.
- Place your weight on one foot and bend your knee slightly.
- Keep your chest up and look forward.
Movement
- Lean your torso forward and slowly lift your opposite leg behind you.
- Hold where your body forms a straight line.
- Slowly return and do the other side.
Breathing
Don't hold your breath; breathe comfortably.
Trainer tips
- Stand on one foot and hinge forward while lifting your back leg
- Create a straight line from head to toe
- Keep your hips facing forward so they don't open up
Cautions
- If you feel unsteady, you can put both feet down right away.
- If your lower back hurts, don't lift your leg as high.
- Rounding the back
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Quads · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Balance |
| Recommended time | 20 sec–45 sec (one side at a time) |
17 similar exercises
Representative exercise: Standing Balance Single Leg Lifts
- Low Cross Front Leg Lift
- Leg Drop Pulse
- Alternate Leg Pull
- Weighted Single Leg Lift
- Leg Pull
- Lower Ab Swipe
- Opposite Leg Raise
- Overhead Leg Lift Tap
- Alternate Leg Raise
- Alternate V Feet Raises
- Standing Alternating Leg Lift
- Cross Arms Alternate Leg Lift
- Alternate Leg Kick Wall Sit
- Alternate Leg Raise with Head-Up
- Alternate Leg Raise with Head-up (VERSION 2)
- V Leg Raise
- L-Sit Kick Out
Related exercises
Balance 3 Point Toe TapHarderStanding Balance Hip RotationHarderSupported Single-Leg StandSimilar exerciseStanding Balance Hip FlexionSimilar exerciseHeel-to-Toe WalkSimilar exerciseDumbbell Front Hand to Hand Single Leg BalanceSame muscle · different equipmentMedicine Ball Single Leg Balance ThrowSame muscle · different equipmentResistance Band Bosu Ball Single Leg BalanceSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.