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Exercise handout — move better, feel better.
Star Reach (Y-Balance Style)
Single-leg balance with reaching foot to different directions. Tests and trains dynamic knee control.
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
45 sec
Rest
3-5 reaches per direction, each side
Tempo
Step-by-Step Guide
Set up
- Stand on one leg, hands on hips
- Keep standing knee slightly bent
- Think of standing in the center of a star
No image for this step. Follow the written instruction.
Step 1 of 4
Reach opposite foot forward, tap floor lightly
No image for this step. Follow the written instruction.
Step 2 of 4
Return to center
No image for this step. Follow the written instruction.
Step 3 of 4
Reach to the side, tap, return
No image for this step. Follow the written instruction.
Step 4 of 4
Reach behind you, tap, return
Breathing
- Breathe naturally
- Stay relaxed through upper body
Form Cues
- Keep standing knee stable - no wobbling
- Hip stays level
- Reach as far as you can with control
- Light tap only - no weight transfer
Common Mistakes to Avoid
- Standing knee collapsing inward
- Dropping the hip
- Putting weight on reaching foot
- Losing balance between reaches
Safety Information
Great for identifying and training stability deficits.
Progressions
Longer reaches, eyes closed, unstable surface
Regressions
Shorter reaches, light touch on 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.