Technique
- Stand upright and shift your weight onto one leg.
- Lift the other leg forward until it reaches about a 45-degree angle from the ground.
- Keep both hips facing forward and your torso upright.
- Hold the position for time while maintaining balance.
Form tips
- Keep the lifted leg straight and under control.
- Avoid leaning backward or hiking one hip to compensate.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Pelvis
- Quadriceps
Secondary
- Hip adductors
- Legs
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Iliacus
- Rectus femoris
- Psoas major
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Flexibility
Balance
Joint movements
Progressions
Front scale
Novice
Regressions
One-leg stand
Beginner
One leg knee up
Beginner
View Similar Exercises
View Similar Exercises
One-leg stance
Beginner
Standing front leg toe hold
Novice
Standing front leg pull
Intermediate
Standing side leg toe hold
Novice
Half moon pose
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.