Leg Balancing Exercises for Any Sport | STACK
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

Perfect for Any Sport: Leg-Balancing Exercises

November 17, 2012 | Jim Carpentier

Must See Strength Training Videos

You practice balance every day by staying on your feet, so your current balance is probably sufficient for everyday tasks. But imagine how much better you'd be in your sport if you could maintain stability during essential sports movements like twisting and jumping.

The following four single-leg balancing exercises are excellent for athletes in all sports. (Check out how Roy Hibbert tests his balance and how Henrik Zetterberg builds single leg stability.) These leg and hip strengthening exercises also promote an anabolic stimulus throughout the body, so you'll gain size in both your upper- and lower-body muscles.

One-Legged Cross Rows

Sets/Reps: 1x10 per side

  • Holding moderately heavy dumbbell in right hand, stand on left leg with right foot off floor
  • Bend at hips and knees and bring dumbbell down across body to left ankle
  • Pull dumbbell up to waist
  • Repeat with right leg/left arm rows toward right ankle

Ball Presses

Sets/Reps: 1x10 per side

  • Holding 15- to 20-pound medicine ball at chest level, stand on left leg with right foot off floor
  • Perform One-Legged Squat while explosively pressing ball overhead
  • Pause one second and return to start position

One-Legged Alternate Dumbbell Press-Outs

Sets/Reps: 1x10 per side

  • Holding 10-pound dumbbell in right hand at chest level, stand on left leg with right foot off floor
  • Extend left arm to side at shoulder level
  • Perform One-Legged Squat while explosively pressing dumbbell out
  • Pause one second and return to start position

One-Legged Squat and Arm Circles

Sets/Duration: 1x30 to 60 seconds per side

  • Stand on left leg with right foot off floor
  • Extend arms to sides at shoulder level
  • Perform One-Legged Squat and hold position for 30 to 60 seconds while performing forward arm circles
  • Rest 10 seconds
  • Repeat with right leg, hold and perform reverse arm circles for 30 to 60 seconds

 

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
More Cool Stuff You'll Like

7 Strategies for Dealing With a Meathead in Your Gym

Improve Your Strength for Track & Field Success

Basketball In-Season Battle Rope Complexes, Part 1

3 Loading Schemes to Build Muscle Size

Why Do So Many Exercises Have Foreign Names

Strengthen Your Core With Advanced Plate Push-Outs

The Total-Body, Crunch-Free Ab Workout

Baseball Workout for Power Hitting

The 7 Best Slide Board Exercises

James Harrison's Physioball Side-to-Side Bridge

The Upper-Body Endurance Combo Workout

The 4 Rules of Bulking Up

Build Powerful Pecs With This Multi-Angle Chest Workout

Female Athletes: Get Strong, Not Bulky, With These Workouts

5 Isolation Exercises Your Workout Is Missing

Game Changer: Should You Be Using Machines or Free Weights?

4 Strength Exercises for Female Athletes

Medicine Ball Training for Hockey Players

Developing Pre-Pull Tension for a Monster Deadlift

Why One Bench Press Is Not Enough

Get a Ripped Core With 6 Advanced Dead Bug Variations

Develop a Bulletproof Core With Advanced Barbell Rollouts

Improve Your Back Strength with the Inverted Row

The Hardest Plank of All Time

Why the Dead Bug Is Changing Core Training

4 Ways to Get a Jacked Back

7 Exercises That Safely Build Shoulder Strength

The Turkish Get-Up for Youth Athletes

4 Easy Fixes for Your Bench Press Routine

Off-Season Baseball Exercises for Your Shoulders

3 Tips to Maximize Your Off-Season Baseball Training

The 14 Best Exercises From 2014

Bilateral or Unilateral Exercises: Which Are Better?

Build Explosive Hips to Jump Higher

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

How to Train During Your Hockey Season

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

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

10-Minute Ab Workout You Can Do Anywhere

Do Your First Deadlift

Get Tougher With Skylar Diggins' Bodyweight Workout

Demolish Your Delts With This Super Shoulder Training Strategy

The 12 Best RDL Variations

3D Triceps Workout: 3 Exercises for Huge Arms

Get More Explosive With James Harden's Workout

5 More Exercises Only Elite Athletes Can Conquer