Legs · Bodyweight
Forefoot Screw One Legged Stand
How to do the forefoot screw one legged stand, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Balance on one leg with a slight bend in the knee. Press the ball of your foot into the floor and screw it gently outward as if twisting into the ground, creating tension up through the arch and lower leg. Hold the balance while maintaining that screwed-in foot tension, then switch legs.
- 1Tension building through your arch and the outside of your lower leg
- 2Your calf and ankle stabilizers working to keep you steady
- 3A quiet, controlled balance rather than constant wobbling
Common mistakes
- Do not let your arch collapse flat as you balance
- Avoid gripping with your toes instead of screwing the forefoot
- Do not lock the standing knee rigidly
Muscles worked
The forefoot screw one legged stand mainly works the calves, with the tibialis anterior, lower abs, quads, and glutes assisting.
- CalvesPrimary
- Tibialis AnteriorSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- HamstringsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the forefoot screw one legged 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.