Single-Leg Balance Reach

Glutes, Hamstrings, Calves, CoreBodyweight

The single-leg balance reach combines a hip hinge with balance work to strengthen your glutes, hamstrings, calves, and core.

How to do it

1Stand tall, shift your weight onto one leg, and keep a soft bend in the knee.

2Hinge at your hips to send your back leg behind you while lowering a flat torso forward.

3Reach your hand toward the floor while maintaining a neutral spine.

4Touch the floor or a comfortable target height without losing balance.

5Drive your hips forward and squeeze the standing glute to stand back up.

Common mistakes

Rounding your lower back as you reach down, stressing your spine.

Opening your hips toward the back leg, reducing glute engagement.

Locking out your standing knee, which ruins your balance.

Breathing

Inhale as you hinge down and exhale as you drive back up to vertical.

Make it harder or easier

Scale down by reaching toward an elevated surface or holding a support; step up by reaching farther out or holding a small weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.