Exercise of the Week: Single-Leg Stability Holds | STACK

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Why Bear Crawls Are All the Rage Right Now

The Softball Dugout Workout

Build Hockey Speed and Power with the Hang Clean

Why You're Not Reaching Your Strength and Speed Potential

The Hardest Plank of All Time

How to Get Fit Like a Marine

The Upper-Body Endurance Combo Workout

Strengthen Your Core With Advanced Plate Push-Outs

Do Your First Pull-Up With This Simple Workout. Guaranteed.

7 Tips to Master Single-Leg Exercises

Baseball Workout for Power Hitting

Develop Speed With a Power Bag Workout

3 Simple Tips to Deadlift More Weight

4 Strength Exercises for Female Athletes

3 Tips to Maximize Your Off-Season Baseball Training

The 12 Best RDL Variations

Get Tougher With Skylar Diggins' Bodyweight Workout

Breathing Exercises to Strengthen Your Lifts

Get More Explosive With James Harden's Workout

Hanley Ramirez's Overhead Tire Pull

3D Triceps Workout: 3 Exercises for Huge Arms

Female Athletes: 4 Ways to Test if Your Knees Are Durable

5 Exercises to Keep Your Shoulders Healthy All Season Long

Build Toughness With This Weight Vest Basketball Workout

Develop a Bulletproof Core With Advanced Barbell Rollouts

Man Does 4,300 Pull-Ups in One Day

Sumo Deadlift for Football Strength

4 Easy Fixes for Your Bench Press Routine

Improve Your Durability With 3 BOSU Exercises

Do Your First Deadlift

Bilateral or Unilateral Exercises: Which Are Better?

3 Athletic Arm Exercises for Big Guns

3 Loading Schemes to Build Muscle Size

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Build Explosive Hips to Jump Higher

How to Train During Your Hockey Season

Build Rock Solid Glutes With This 30-Day Workout Plan

Should You Train for Absolute or Explosive Strength?

The 4 Rules of Bulking Up

Why the Dead Bug Is Changing Core Training

James Harrison's Physioball Side-to-Side Bridge

Hockey Training Designed Specifically for Goalies

Why One Bench Press Is Not Enough