The standing balance is a very functional exercise. The exercise mainly works the posterior muscle chain. This includes the lower back, gluteus maximus (buttocks) and the back of the thighs. The one-legged version improves the stability of your hips and your balance enormously.
Stand with your feet hip-width apart and lift your right foot slightly off the floor.
2
Bend your upper body forwards by approx. 90° and push your hips backwards. Move your right leg backwards so that it is in line with your upper body. Breathe in as you do this.
3
Straighten your upper body and push your hips forward until you are standing completely upright again. Your right leg is now next to your left leg. Breathe out as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
Tip
Find a stable stance before you start and shift your weight evenly onto your foot. Not too much on your toes and not too much on your heels.
Always keep your back straight and avoid a hunched back. Make sure that your hips remain horizontal.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Back extensor
Gluteus Maximus
Tertiary
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Equipment
Body weight
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