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Star Excursion (Reach Test Drill)

IntermediateBalanceTier T2

Standing on one leg while reaching the other leg in multiple directions like a star pattern. Excellent for dynamic balance and hip/ankle stability.

Targets: Foot & Toes

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

No equipment? Try: Y-balance test kit

Dosage

2

Sets

3

Reps / Time

60 sec

Rest

3 rounds per leg

Tempo

Step-by-Step Guide

Set up

  • Stand on one leg in the center of an imaginary star
  • Keep hands on hips or out for balance
  • The reaching leg stays straight

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Stand tall on one leg

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Reach the other leg forward and lightly touch the floor

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Return to center

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Reach to the front-diagonal

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Continue reaching in all directions: front, front-diagonal, side, back-diagonal, back

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Complete all directions, then switch legs

Breathing

  • Exhale as you reach
  • Inhale as you return

Form Cues

  • Keep your standing leg stable
  • Reach as far as you can while staying balanced
  • Just a light touch - don't rest on the reaching foot
  • Control through your foot and hip

Common Mistakes to Avoid

  • Resting weight on the reaching foot
  • Losing balance (standing leg collapsing)
  • Not reaching far enough
  • Rushing through directions

Safety Information

Excellent return-to-sport test. Stop if pain or instability.

Progressions

Increase reach, add unstable surface, weighted vest

Dynamic Balance with Ball TossAdvanced

Regressions

Reduce reach distance, 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.