← EXERCISE LIBRARYMobility

Single-Leg Balance

Short Foot

Trains the foot intrinsics and ankle stabilisers — the base every squat, sprint and standing pose is built on.

DIFFICULTY
Beginner
EQUIPMENT
Bodyweight
PRIMARY MUSCLES
Feet & Arch · Calves
ALSO WORKS
Glutes · Obliques
HOW TO DO IT
  1. 01Stand barefoot on one leg, weight spread across the big toe, little toe and heel.
  2. 02Without curling the toes, lift and shorten the arch of the foot.
  3. 03Hold 30–45 seconds, keeping the hip level and the knee soft.
  4. 04Progress by closing your eyes or standing on a folded towel.
COACHING CUES
  1. 01Grip the ground with the whole foot, not just the toes.
  2. 02Keep the hip of the standing leg level — don't let it drop.
  3. 03Strong feet first — everything above stands on them.
COMMON MISTAKES
  1. 01Clawing with the toes instead of lifting the arch.
  2. 02Locking the knee hard.
  3. 03Letting the standing hip collapse sideways.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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