The Importance of Single Leg Stability for Athletes

For athletes and sports enthusiasts, the significance of single leg stability cannot be overstated. It serves as a fundamental element for optimizing sports performance, preventing injuries, and enhancing overall athleticism. A large majority of daily tasks require single leg stability, such as walking, stairs and putting on shoes and socks. In an athletic population it can reduce the risk of sport related injuries.

Demands of Sport:

Single leg stability forms the foundation of athletic performance across various sports. Whether it’s basketball, tennis, or running, the ability to maintain balance and stability on a single leg is crucial. Athletes with strong single leg stability can generate and transfer force efficiently, resulting in improved agility, speed, and power. With enhanced stability, athletes can change direction swiftly, avoid opponents, and execute explosive movements with reduced risk of injury (Ford, Myer & Hewett 2003).

Preventing sports-related injuries is paramount, and single leg stability plays a vital role in achieving this goal. A stable base contributes to improved joint stability and proprioception, reducing the likelihood of ligament tears, muscle strains and other lower limb injuries. Furthermore, improved balance and stability enable athletes to absorb and distribute impact forces more effectively, safeguarding vulnerable areas like knees and ankles during landings or sudden changes in direction.

Core Strength and Functionality:

Single leg stability and core strength are closely linked. When standing on one leg, the muscles of the hip, pelvis, and core must work synergistically to maintain balance and stability. The activation of these muscles improves overall core strength, which is vital for generating power, maintaining proper posture, and preventing injuries. A strong core translates to improved sports performance, as it provides a solid foundation for executing dynamic movements and transferring energy efficiently.

Sports require athletes to perform a wide range of dynamic movements involving unilateral actions like running, jumping, kicking, and cutting. Single leg stability is critical for executing these functional movement patterns efficiently. It enhances neuromuscular control, enabling athletes to maintain stability while performing complex actions. Whether it’s a sprinter propelling forward, a soccer player executing a powerful kick, single leg stability allows athletes to perform these movements with precision, control, and reduced risk of injury (Nilstad et al. 2020).

Balance is the cornerstone of every athletic performance. By developing single leg stability, athletes can significantly enhance their overall balance. Improved balance leads to better control, allowing athletes to maintain stability during sudden changes in direction or while executing sport-specific skills. Enhanced balance also improves proprioception, enabling athletes to position themselves optimally on the field or court and respond quickly to the ever-changing demands of the game.

Exercise Recommendations for Single Leg Stability:

Single Leg Romanian Deadlifts:

Hinge forward at the hips while standing on one leg, extending the non-supporting leg straight behind you.

Aim for 2-3 sets of 8-12 repetitions on each leg.


Step onto an elevated platform with one leg, then lower yourself back down.

Aim for 2-3 sets of 8-12 repetitions on each leg.

Cone placers:

Individually put down and pick up 3 cones on the ground in front of you.

Aim for 2-3 sets on each leg.

Bulgarian split squat:

Place one foot elevated behind you and lower your body until your front thigh is parallel to the ground, then push through the heel to return to the start position.

Aim for 2-3 sets of 8-12 repetitions on each leg.

To excel in sports, developing single leg stability is crucial. It enhances athletic performance, prevents injuries, and optimizes functional movement patterns. By incorporating targeted exercises and gradually progressing in difficulty, individuals can improve their single leg stability and unlock their true potential on the field or court. Prioritize single leg stability in your training regime and witness the positive impact it has on your overall sports performance. If you are looking to incorporate more single leg exercises into your program but don’t know where to start book in for a session at BeFit Coogee.


Ford, K.R., Myer, G.D., Hewett, T.E. (2003). Longitudinal effects of maturation on lower extremity joint stiffness in adolescent athletes. The American Journal of Sports Medicine, 31(3), 416-423.

Nilstad, A., Andersen, T.E., Bahr, R., et al. (2020). Risk factors for lower extremity injuries in elite female soccer players. British Journal of Sports Medicine, 54(2), 108-114.

Improved Overall Balance:

Phoebe McGeoch – BeFit Training Physio Coogee

Phoebe McGeoch – BeFit Training Physio Coogee

Phoebe McGeoch is a physiotherapist based in Coogee in the Eastern Suburbs of Sydney. Phoebe has successfully treated musculoskeletal problems on the basis of a thorough assessment and diagnosis coupled with evidence-based rehabilitation programs tailored to the needs and goals of each individual. To book a consultation, click the link below.

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