Exercises / Core / anti-movement
Single-leg stand
Core / anti-movement Bodyweight Complexity 2/5
Working position
Setup
Stand next to a support, lift one foot just off the floor.
Execution
Hold, keeping the hips level, then swap sides.
Coaching cues
- Keep the pelvis level, do not hitch the hip
- Eyes ahead
- Soft knee on the standing leg
Common fault
Hip dropping on the lifted side
Fix: Return to tandem stance until the hip stays level.
Muscles trained
Primary: Gluteus medius (side glute)Soleus (deep calf)
Secondary: External oblique (obliques)Transversus abdominis (TVA)
Regression and progression
Easier: Tandem stance hold
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.