Legs · Bodyweight
Dynamic One Leg Stand
How to do the dynamic one leg stand, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Stand on one leg with a slight bend in the knee and the other foot off the floor. Hold your balance, then dynamically move the free leg through controlled swings or reaches while keeping the standing leg stable, then switch sides.
- 1Feel the standing-leg foot and ankle grip to hold balance
- 2Keep the standing knee soft and the hip stacked over it
- 3Brace your core to stay tall as the free leg moves
Common mistakes
- Avoid locking the standing knee out stiff
- Do not let the standing hip drop or cave inward
- Avoid rushing; control each rep over speed
Muscles worked
The dynamic one leg stand mainly works the glutes, with the lower abs, quads, calves, lower back, upper abs, obliques, hamstrings, adductors, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- Lower AbsSupport
- QuadsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
Kovo programs the dynamic one leg stand for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.