Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall near a wall or chair with your weight on one foot and your hands on your hips or out to the sides.
Step by step
- Stand tall on one leg.
- Lift the other knee to hip height.
- Eyes on one spot, abs braced.
Cole's tip
Pick one spot on the wall at eye level and keep your eyes on it. Balance gets much easier with a fixed focus.
Common mistakes
- Leaning to one side.
- Hip hiking up.
- Holding your breath.
Make it easier or harder
Easier option
Toe touches down when needed; hand near a wall.
Harder option
Slow arm reaches overhead during the hold.
Safety
- Stand next to a wall or sturdy chair on a non-slip floor.
- Let the toe touch down whenever you need to.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
