Legs / Intermediate / Compound (multi-joint)

Y-Balance Reach

On one leg, reaching the other foot forward, back and out, and back and across, as far as you can control: hip and ankle stability for running, field sports and trails.

At a glance

Primary

Glutes, Hip abductors (glute med)

Secondary

Quads, Feet (arch & toes), Outer shins (peroneals)

Equipment

Bodyweight

Movement pattern

Single-leg balance, Single-leg / lunge

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

How to do it

1. Stand on one leg, hands on your hips, the standing knee slightly bent.
2. Reach the free foot straight forward as far as you can, tap the floor lightly and come back to the middle.
3. Reach back and out at an angle, then back and across behind the standing leg.
4. Do 3–5 rounds, then switch legs.

Tips

• The standing heel stays down and the knee points over the second toe.
• Only tap the floor. If you put weight on the reaching foot, reach less far.

Common mistakes

• ✗ Locking the standing knee and holding the body rigid.

  Why it hurts: A stiff leg leaves the work to the hip and trunk, so the ankle and foot stabilisers that prevent sprains are not trained.

  ✓ Instead: Keep the knee slightly soft and let the foot make small corrections. Wobbling at the ankle is the point.

• ✗ Letting the standing knee fall inward on the reach.

  Why it hurts: Knee valgus on one leg strains the inner knee and is the classic position of ACL injuries in field and court sports.

  ✓ Instead: Point the knee over the second toe and reach only as far as you can keep it there.

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