Single-leg stand

Standing on one foot: the hip and ankle balance the whole body over a single foot.

Standing balance family

Single-leg stand

Harder option

Standing on one foot: the hip and ankle balance the whole body over a single foot.

DemandEasy

Equipment requiredA wall

Muscle focusHip abductors · Calves · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand tall beside a counter and shift the weight onto one foot, lifting the other just clear of the floor.
Keep the standing knee soft and the hips level; touch the counter only as much as you need.
Build from ten seconds with support to thirty seconds without, then change legs.

Form cues

Fix the eyes on a point ahead.
Stand by a support every time.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Otago exercise programme balance progressions: tandem stance, then the one-leg stand (PMC table) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors. Also: Calves, Glutes.

Equipment

A wall

Level

Beginner. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Tree pose (Vrksasana) demonstrated on the 3D figure

3D demoTree pose (Vrksasana)Beginner · No equipment

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

Forearm stand (Pincha Mayurasana) demonstrated on the 3D figure

3D demoForearm stand (Pincha Mayurasana)Advanced · A wall

Standing crossed-leg side reachBeginner · No equipment

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Questions people ask

What muscles does the Single-leg stand work?

Mainly the hip abductors, with help from the calves and glutes.

What equipment do I need for the Single-leg stand?

A wall.

Is the Single-leg stand good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Single Leg Reach Matrix.

What is an easier alternative to the Single-leg stand?

Try the Tandem stance and heel-to-toe walk. Both are written steps in the same progression.

How do I make the Single-leg stand harder?

Progress to the Single Leg Reach Matrix, or add load, range or slower lowering once your form is solid.