Single-Leg Anterior Reach
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Bodyweight, Cones
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Gluteus Medius, Soleus, Erector Spinae
Movement pattern
Single-Leg Hinge with Forward Reach
Training goal
Balance
Sport
General Athletic Development, Football, Soccer, Basketball, Hockey, MMA
Overview
Purpose. Train ankle dorsiflexion, knee control and hip strategy simultaneously.
How it fits the system. A beginner-level single-leg hinge with forward reach entry in the Balance & Stability section, programmed to develop balance. Related work in the library: Tandem Stance Walk and Single-Leg Balance with Perturbation.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Gluteus Medius, Soleus, Erector Spinae
Movement pattern
Single-Leg Hinge with Forward Reach
Equipment
Bodyweight, Cones
Difficulty
Beginner
How to Perform
- Stand on one leg with the hands on the hips.
- Reach the free foot forward as far as control allows, touching lightly.
- Keep the stance heel down and the knee tracking over the foot.
- Return to the start without touching down.
Coaching Cues
- "Heel stays glued to the floor."
- "Reach with the toes, not the hips."
- "Knee over the second toe."
Common Mistakes
- Lifting the stance heel.
- Loading the reach foot instead of touching lightly.
Progressions & Regressions
Progressions
Increase reach distance, add a light dumbbell, or close the eyes.
Regressions
Reduce reach distance, or hold a support.
When to Use It
When to use
Warm-ups, ankle rehabilitation and single-leg screening.
When not to use
Acute knee or ankle pain.
Programming
6–8 reps per side, 2–3 sets, 30 seconds rest.
Popular
Popular Articles
