Legs · Balance
Single-Leg Stand
The Single-Leg Stand mainly trains your glutes and calves. Also working: abs and obliques.
Hold for time
How to do it
- Stand side-on next to the frame, stand tall
- Lift one knee, standing leg slightly bent
- Fix your eyes on one point, breathe calmly
- Stop the clock when your foot touches down: then switch sides
Coach’s tip
Balance can be trained like a muscle: a few seconds a day make a difference. Start with support and gradually take it away: both hands, one hand, fingertips, no hands. The weaker side is the one that counts.
Setup
Grip
Frame within reach
Load
Hold for time
You need
Nothing extra
Alternatives
Other exercises for the same movement (balance). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Leg Stand work?
Mainly the glutes and calves. The abs and obliques help.
What can I do instead of the Single-Leg Stand?
For the same movement: Tandem Stand, Supported March and Single-Leg Stand, Eyes Closed. In DCFT you swap with one tap.
DCFT
The Single-Leg Stand in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.