Hold a single-leg balance while kicking your heel to your glute.
Stay tall through your standing leg instead of leaning to balance.
Standing on one leg with the other heel pulled to your glute makes the supporting leg's quads and glutes work continuously to hold you tall and steady. It is a timed hold, so the challenge compounds, balance drifts, the standing hip fatigues, and staying square gets harder by the second. Each side stands alone, which makes it a quick, honest check on single-leg stability before lunges or running.
Both at once. Pulling your heel toward your glute stretches the front of the bent leg while the standing leg does isometric balance work. The hold is where the training effect lives on the standing side.
Everyone does at first. Grip the floor with your standing foot, soften the knee slightly, fix your eyes on a point ahead, and stay tall through your standing leg rather than leaning to chase your balance.
They slot perfectly into a warm-up before lower-body work or running, one hold per side. They prime balance, wake up the standing hip, and open up the front of the bent leg in one move.
