Legs · Bodyweight
One Leg Star Balance
How to do the one leg star balance, 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 standing knee and a tall torso. Reach the free leg out in different directions like the points of a star, returning to center between each reach while staying balanced on the planted foot. It trains single-leg balance, hip control, and ankle stability.
- 1Standing foot and ankle gripping to hold balance
- 2Glute of the standing leg steadying the hip
- 3Core staying tall and controlled through each reach
Common mistakes
- Letting the standing knee cave inward
- Rushing the reaches and losing your balance
- Touching down early or hopping to recover
Muscles worked
The one leg star balance mainly works the glutes, with the quads, calves, upper abs, lower abs, obliques, hamstrings, adductors, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- QuadsSupport
- CalvesSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- External RotatorsMinor
Kovo programs the one leg star balance 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.