Exercise of the Week: Single-Leg Stability Holds

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 - 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 University...
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