Exercise of the Week: Single-Leg Stability Holds

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Single-Leg Stability Hold, an exercise that develops full-body strength and stability.

Who’s Doing It

• Roy Hibbert, Indiana Pacers C

Muscular Benefits

• Increases single-leg strength and stability
• Increases core strength and stability
• Improves balance

Sports Performance Benefits

Although it only requires you to maintain a single position, the Single-Leg Stability Hold is incredibly challenging. The single-leg nature combined with your partner’s unpredictable pushes force your core and leg to fight for balance. It is particularly beneficial for basketball players, who often find themselves in a similar extended position when jumping. Locking down your core ensures that your opponents won’t outmuscle you for a rebound or knock you off your shot.

Single-Leg Stability Hold How To

• Hold med ball overhead against wall
• Step back three to four feet so body is at 30-degree angle
• Lift leg so thigh is parallel to ground
• Have partner push random body parts; resist movement
• Repeat for specified time; perform set on opposite leg

Sets/Duration: 1x10 seconds each leg

Coaching Points

• Press med ball against wall as hard as possible
• Keep core and glutes tight
• Push balancing heel into ground
• Maintain straight line from ball to ankle