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Exercise handout — move better, feel better.
Single-Leg Stand with Reaches
Single-leg balance with multi-directional reaching to challenge hip stability dynamically.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
5
Reps / Time
30 sec
Rest
controlled reaches
Tempo
Step-by-Step Guide
Set up
- Stand on one leg near support if needed
- Arms out for balance
- Slight bend in stance knee
No image for this step. Follow the written instruction.
Step 1 of 6
Reach free leg forward, touch floor
No image for this step. Follow the written instruction.
Step 2 of 6
Return to center
No image for this step. Follow the written instruction.
Step 3 of 6
Reach to side, touch floor
No image for this step. Follow the written instruction.
Step 4 of 6
Return to center
No image for this step. Follow the written instruction.
Step 5 of 6
Reach behind, touch floor
No image for this step. Follow the written instruction.
Step 6 of 6
Return to center - this is one round
Breathing
- Breathe throughout
- Exhale on reach
Form Cues
- Stay tall - don't collapse
- Light touches only
- Control throughout
- Hips stay level
Common Mistakes to Avoid
- Putting weight on reaching foot
- Hip dropping
- Losing balance between reaches
- Rushing
Safety Information
Stay near support until confident.
Progressions
Add hand reaches, unstable surface, eyes closed
Regressions
Fewer directions, use support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.