I love SLS
It’s true.. I love me some SLS aka single leg stance work. Why? Because it works pretty much every muscle. I’m talking ankles, hamstrings, quads, glutes, abductors and even core!! What’s cool is that you can also get really creative and incorporate arm variations along with it.
So let’s break down what’s going on in single leg balance exercises:
Foot
Did you know you had a bunch of little muscles in your foot? They’re called your intrinsic foot muscles and when you balance on one leg, they’re doing their best to keep your foot in full contact with the ground.
Ankle
Your intrinsic foot muscles aren’t the only ones doing work to keep your ankle stable. Single leg balance challenges ankle proprioception. That’s a fancy word for the perception of where your joint is in space. The bones in your ankle are supported by ligaments who have what we call mechano-receptors which tell your brain where your ankle is in relation to its environment.
As a result, your ankle is making adjustments to support your body weight on one leg, helping you not to fall over.
Thigh
Single leg balance requires strength. Depending on what position your trunk is in (totally upright or bent forward), you may either be working your hamstrings or quadriceps more. Either way, your entire thigh is working in addition to the aforementioned body parts which is why I love strength training in this position.
Glutes
Oh yes. The good part. In trying to keep your pelvis leveled, you are working those abductors like nobody’s business (gluteus medeus and minimus). That gluteus maximus is working too! When you’re moving from hip flexion to hip extension in single leg stance as if to pick something up and then coming to an upright position, your glute max is putting in work.
Core
In attempting to balance, your core (more specifically, your deeper core muscles like your transversus abdominis) has no choice but to turn on in order to help you remain upright.
And there you have it! A brief overview of the work your muscles are performing during single leg balance. Isn’t amazing to see how many agents come to play with such a seemingly simple movement. The human body is a beautiful and complex thing!