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Glutes · Beginner

Single Leg Balance with Forward Lean

Bodyweight single-leg hinge combining posterior-chain control with balance and pelvic stability.

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Single Leg Balance with Forward Lean demonstration

Exercise overview

Training details

GlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand on one leg with the knee slightly bent and the pelvis level.
  2. 02Hinge at the hips and lean the torso forward while the free leg reaches backward for counterbalance.
  3. 03Continue until the torso and rear leg approach a long straight line or your balance limit is reached.
  4. 04Keep the spine neutral, the hips square, and the supporting knee aligned over the foot.
  5. 05Drive the standing hip forward to return upright, then repeat before switching legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSingle Leg BalanceRelated variationBalance BoardRelated variationDumbbell Single-Leg Balance with Overhead Hold and Bicep Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSingle Leg Extension (on stability ball)Comparable substituteAssisted Hip AirplaneComparable substituteStanding Balance Hip External RotationComparable substituteHip Airplane

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