Perfect for Any Sport: Leg-Balancing Exercises

November 17, 2012 | Jim Carpentier

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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, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
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