Legs · Bodyweight
Single Leg Stand
How to do the single 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
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand on one leg with the other foot lifted off the floor, knee slightly bent on the standing leg. Fix your gaze on a point ahead and hold the balance for the set time, keeping your hips level. Switch legs and repeat.
- 1Grip the floor with your foot and feel your ankle and calf stabilize
- 2Keep your hips level and your standing glute lightly engaged
- 3Brace your core to stop your torso from swaying
Common mistakes
- Don't let your standing hip drop or shoot out to the side
- Avoid locking the standing knee rigidly
- Don't hold your breath; breathe steadily as you balance
Muscles worked
The single leg stand mainly works the glutes, with the quads, calves, lower back, upper abs, lower abs, obliques, hamstrings, adductors, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- QuadsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
Kovo programs the single 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.