Improve balance, ankle control, and posture on one leg.
Single-Leg Balance Hold
Balance and ankle-stability drill that improves proprioception.
- ID: 054e43ee
- Discipline: pilates
- Level: Beginner
- Symmetry: Asymmetric
- Equipment: None
Goal
Step-by-step guide
- Stand tall with feet hip-width apart.
- Shift weight onto one foot.
- Lift opposite knee to a comfortable height.
- Keep pelvis level and torso upright.
- Focus eyes on a fixed point ahead.
- Maintain light tension in standing glute and core.
- Hold, then lower with control.
- Repeat on the opposite side.
Breathing cues
- Breathe naturally and steadily throughout.
Common mistakes
- Locking standing knee rigidly.
- Looking around and losing fixation.
Recommended volume
3 holds of 20 to 45 seconds per side.