Supported Single-Leg Stand

Muscles worked by the Supported Single-Leg Stand

Primary

CalvesGastrocnemiusGlute MediusGluteus Medius

Secondary

Hip FlexorsHip Flexor MusclesSoleusShinsTibialis Anterior

Also called: calf, calves, gastrocnemius, gastroc, glute med, gluteus medius.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Supported Single-Leg Stand

1. Stand tall beside a sturdy chair, wall or rail and rest one hand lightly on it.
2. Shift your weight onto the leg nearer the support and keep that knee soft.
3. Lift the other knee in front of you until your thigh is about hip height.
4. Keep your chest tall, your hips level and your eyes on a fixed point ahead.
5. Hold the position for the planned time, using the support only as much as needed.
6. Lower the foot, rest briefly and repeat on the other leg.

Form tips

• Press the standing foot evenly into the floor and let the toes spread; the ankle makes constant small adjustments.
• Use only your fingertips on the support, and let go for a moment once you feel steady.
• Do not lean toward the support or lift the hip; keep the pelvis level the whole time.

At a glance

Supported Single-Leg Stand in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Single-Leg Stand
• Balance Dome Stand
• Bench Hollow Hold
• Dead Hang
• Flexed Arm Hang
• Front Lever
• Handstand Hold
• Hanging L-Sit

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "supported-single-leg-stand",
  "name_en": "Supported Single-Leg Stand",
  "name_de": "Gestützter Einbeinstand",
  "name_es": "Equilibrio a Una Pierna con Apoyo",
  "description_en": "A basic balance exercise in which you stand on one leg with a light hand on a chair or wall for support. The raised knee is held at hip height, and the standing leg keeps the ankle, knee and hip steady, which makes it a gentle starting point for balance work.",
  "description_de": "Eine grundlegende Gleichgewichtsübung, bei der du auf einem Bein stehst und dich mit einer Hand leicht an einem Stuhl oder einer Wand abstützt. Das angehobene Knie wird auf Hüfthöhe gehalten, und das Standbein hält Sprunggelenk, Knie und Hüfte stabil, was einen sanften Einstieg in das Gleichgewichtstraining ergibt.",
  "description_es": "Un ejercicio básico de equilibrio en el que te sostienes sobre una pierna con una mano apoyada ligeramente en una silla o en la pared. La rodilla elevada se mantiene a la altura de la cadera y la pierna de apoyo mantiene estables el tobillo, la rodilla y la cadera, lo que lo convierte en un punto de partida suave para el trabajo de equilibrio.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius",
    "gluteus_medius"
  ],
  "secondary_muscles": [
    "hip_flexors",
    "soleus",
    "tibialis_anterior"
  ],
  "goals": [
    "rehabilitation",
    "strength"
  ],
  "tags": [
    "rehab",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "static-hold",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall beside a sturdy chair, wall or rail and rest one hand lightly on it.",
    "Shift your weight onto the leg nearer the support and keep that knee soft.",
    "Lift the other knee in front of you until your thigh is about hip height.",
    "Keep your chest tall, your hips level and your eyes on a fixed point ahead.",
    "Hold the position for the planned time, using the support only as much as needed.",
    "Lower the foot, rest briefly and repeat on the other leg."
  ],
  "instructions_de": [
    "Stelle dich aufrecht neben einen stabilen Stuhl, eine Wand oder ein Geländer und lege eine Hand leicht darauf.",
    "Verlagere dein Gewicht auf das Bein näher an der Stütze und halte dieses Knie weich.",
    "Hebe das andere Knie vor dir an, bis der Oberschenkel etwa auf Hüfthöhe ist.",
    "Halte die Brust aufrecht, die Hüfte waagerecht und die Augen auf einen festen Punkt vor dir gerichtet.",
    "Halte die Position für die geplante Zeit und nutze die Stütze nur so viel wie nötig.",
    "Senke den Fuß, ruhe dich kurz aus und wiederhole mit dem anderen Bein."
  ],
  "instructions_es": [
    "Ponte erguido junto a una silla firme, una pared o una barandilla y apoya una mano ligeramente en ella.",
    "Pasa el peso a la pierna más cercana al apoyo y mantén esa rodilla relajada.",
    "Levanta la otra rodilla delante de ti hasta que el muslo quede aproximadamente a la altura de la cadera.",
    "Mantén el pecho erguido, las caderas niveladas y la mirada en un punto fijo al frente.",
    "Mantén la posición durante el tiempo previsto, usando el apoyo solo lo necesario.",
    "Baja el pie, descansa brevemente y repite con la otra pierna."
  ],
  "tips_en": [
    "Press the standing foot evenly into the floor and let the toes spread; the ankle makes constant small adjustments.",
    "Use only your fingertips on the support, and let go for a moment once you feel steady.",
    "Do not lean toward the support or lift the hip; keep the pelvis level the whole time."
  ],
  "tips_de": [
    "Drücke den Standfuß gleichmäßig in den Boden und lass die Zehen sich spreizen; das Sprunggelenk macht ständig kleine Korrekturen.",
    "Nutze nur die Fingerspitzen an der Stütze und lass für einen Moment los, sobald du dich sicher fühlst.",
    "Lehne dich nicht zur Stütze und hebe die Hüfte nicht an; halte das Becken die ganze Zeit waagerecht."
  ],
  "tips_es": [
    "Presiona el pie de apoyo de forma uniforme contra el suelo y deja que los dedos se abran; el tobillo hace pequeños ajustes constantes.",
    "Usa solo las yemas de los dedos en el apoyo y suéltalo un momento cuando te sientas estable.",
    "No te inclines hacia el apoyo ni subas la cadera; mantén la pelvis nivelada todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/supported-single-leg-stand-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "supported-single-leg-stand");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.