Exercise of the Week: Single-Leg Stability Holds

November 14, 2012

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

 

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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