Single Leg Squat and Reach

This intermediate level exercise is a terrific exercise for balance, hip and core stability, and strengthens the muscles of the foot ankle.

I am a huge fan of single leg exercises because there is a big carry over in improvement in activities of daily living like climbing stairs, walking and running and fall prevention. Most of the ways we move requires single leg stability, weight transfer and loading.

The range of motion show here is intermediate or advanced. Instead of reaching for a low object as pictured here, you can start with reaching for the back of a chair or couch and then work your way to targets positioned lower.


  1. Stand tall and balance on your right leg.
  2. Keeping your spine neutral, (do not bend your spine, move from your hip) start to shift your weight back into your midfoot and heel and reach for your target with your left arm. You will feel your right glute big time!
  3. Slowly return to start.
  4. Don't worry if you feel unbalanced, it will get better with practice.  If you are really struglling with balance reach for something that is managable.  You can also practice just holding a single leg balance.
  5. Start with 8-10 repetitions and try and do two sets.  Ad repetions as you get stronger.