← EXERCISE LIBRARYBalance
Single-Leg Star Reach
Standing on one leg and reaching the other foot out to the front, side and behind. Loads the standing hip and ankle through a range of positions rather than a static hold.
- 01Stand behind a sturdy chair with both hands resting on the backrest so support is always in reach.
- 02Shift onto the right leg with a soft knee and lift the left foot just off the floor.
- 03Reach the left foot forward and tap the floor lightly, then return to centre without putting weight on it.
- 04Repeat the reach out to the left side, then diagonally behind, keeping the standing knee tracking over the toes.
- 05Regression: keep both hands on the chair and reduce the reach distance to a short tap in each direction.
- 06Progression: use one fingertip on the chair, then no hands, and reach without touching the floor at all.
- 01Chair stays in front of you the whole set.
- 02Tap the floor, do not stand on it.
- 03Push the standing foot into the ground and keep the arch lifted.
- 01Standing where nothing is within arm's reach — a missed reach turns into a stumble with no catch.
- 02Letting the standing knee cave inward — the medial knee takes force the hip should be controlling.
- 03Reaching so far that the weight transfers to the reaching foot — the standing leg gets a rest instead of the work.
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.