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...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,265,894
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,354,155
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,209
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,894
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,134,125

Load More
More Cool Stuff You'll Like
2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Building Brakes for More Speed

Building Brakes for More Speed

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Build Elite Strength With This Training System

Build Elite Strength With This Training System

YardBarker