Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Single-Leg Balance Reach — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The single-leg balance reach is a controlled unilateral drill: stand on one leg, hinge at the hip, and reach while the free leg extends behind you. It develops balance, foot control, hip stability, and awareness of knee alignment without requiring external load. The goal is not to touch the floor at any cost; the useful range ends when the standing foot loses pressure, the knee collapses inward, or the pelvis rotates open. WODBuilders uses it as low-fatigue accessory work and preparation for running, lunges, step-ups, and single-leg strength. Keep a wall nearby when learning and treat clean control as the score.
Quick answer
Single-Leg Balance Reach is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Curated demonstration
Watch Single-Leg Balance Reach Technique
How to do a Single Leg Balance Reach Multiplanar by National Academy of Sports Medicine (NASM). This direct demonstration was reviewed on 2026-08-06.
Watch the demonstration ↗Muscles Worked
GlutesHamstringsCalvesFeetCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep single-leg balance reach mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Hold a wall, reduce the reach depth, or tap the free toes behind you for balance. |
How to Do the Single-Leg Balance Reach
1
Stand tall on one foot with the knee softly bent and the whole foot pressing into the floor.
2
Brace lightly, then send the hips backward as the free leg reaches behind you.
3
Reach the opposite hand toward the floor or a raised target without rounding the back.
4
Keep the standing knee tracking over the middle toes and the pelvis facing the floor.
5
Press through the standing foot and squeeze the glute to return to a tall, balanced finish.
6
Reset fully before the next rep and complete both sides.
Common Mistakes
✕
Reaching farther after the standing foot has started rolling inward or lifting at the heel.
✕
Allowing the knee to collapse toward the midline.
✕
Opening the pelvis and turning the movement into a rotational reach.
✕
Rushing from rep to rep without regaining balance at the top.
Coaching Tips
✓
Use a box or wall target so the reach depth matches your current control.
✓
Imagine the head and rear heel moving away from each other during the hinge.
✓
Keep three points of foot pressure: heel, base of the big toe, and base of the little toe.
✓
A light fingertip on a wall is a useful regression, not a failed rep.
Scaling Options
Easier / Beginner
Hold a wall, reduce the reach depth, or tap the free toes behind you for balance.
Harder / Advanced
Reach in several directions, pause at the deepest controlled point, or hold a light dumbbell.
Related WODs
Use Single-Leg Balance Reach in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How far should I reach in a single-leg balance reach?
Only as far as you can keep the standing foot planted, the knee aligned, and the pelvis controlled. Use a raised target and lower it gradually as balance improves.
Why does my standing knee move inward?
The drill may be too deep or fast for your current control. Shorten the reach, keep pressure through the whole foot, and use wall support while practising the knee-over-toes position.
Is this the same as a single-leg Romanian deadlift?
The movement pattern is similar, but the balance reach is usually unloaded and prioritises control. A single-leg Romanian deadlift adds external load and becomes a more demanding strength exercise.
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