05/02/2026
Single-Leg Stability Routine 🌿
Strengthening the glutes, calves, and the stabilising muscles of the lower leg to build a resilient base for jumping, running, and landing confidently.
1️⃣Single-Leg Circles
Bring one leg to tabletop. As you breathe out, engage the core muscles, and draw a “D” shape with your knee, keeping your shin shining to the sky.
~Focus on anchoring through the supporting leg to keep the pelvis still.
~If you feel any clicking in the hip, reduce the size of the circle until the movement feels smooth.
2️⃣Single-Leg Bridge
Start by peeling each vertebrae off the mat as you breathe out into your bridge. Once stable, draw one knee towards you into tabletop, hold for a second, then place it down and lower the pelvis with control.
~Try to keep the weight evenly distributed across the feet as you lift and lower.
3️⃣Side Kick Diagonal
Breathe in to bring the top leg slightly in front of you, hovering it just off the floor. As you breathe out, draw a diagonal line up just past the hip.
~ Focus on keeping your pelvis completely stable as the leg moves.
~Don’t forget side 2!
4️⃣Bridge with Heel Raises
Lift into your full bridge and hold. Breathe in to lift both heels high, then breathe out to lower them back down with control.
~trying to keep the hip bones level
5️⃣Standing Pilates Clock
Breathe out to take a soft bend into the supporting leg and send your other toe out to tap front, side and back, and repeat in reverse.
~Check that your standing knee stays tracking directly over your toes.
6️⃣Closed-Eyes Balance
From a parallel position, bring one foot to your ankle bone to find your balance. When you feel safe, close your eyes, activating the side of the hip to stay steady.
~Imagine your eyes are still focusing on one point even once they are closed.
🌊Cool Down and stretch
Down Dog: Pedal the feet to release the ankles, calves, and shins
Toe Sit: tuck your toes under and sit back to stretch the soles of the feet and the toe flexors.
DM me if you have any questions 🌟
