How many reps of the single-leg posterolateral reach should you do when you are new to the exercise?

Six reaches per leg for two sets is a reasonable place to begin, since this diagonal direction is usually the hardest of the three reaches and fatigues quickly. Keep the rep count modest until the pelvis stays level on every rep, then add a third set.

How can I make the single-leg posterolateral reach more or less demanding?

Shorten the reach distance and keep a hand near a wall if the pelvis tilts early in the movement. For more challenge, extend the tap farther, pause briefly at your farthest point, or close your eyes right before the reach begins.

What is the single-leg posterolateral reach used for, and when should I avoid it?

It's the toughest hip-stability reach of the Y-Balance style matrix, pairing deep hip flexion on the standing side with strong lateral pelvic control, which makes it useful for identifying side-to-side weaknesses before they become injuries. It's a good screening and training tool for most active people, but skip it while an ankle or hip injury is still acute, since the deep standing-leg bend will aggravate either one.

Intermediate

Single-Leg Posterolateral Reach

The posterolateral spoke is the toughest hip-stability reach of the matrix because the free leg reaches behind and out to the side, driving the pelvis toward a drop the gluteus medius has to resist. It pairs deep hip flexion on the stance side with strong lateral pelvic control. Program it to close side-to-side reach gaps that show up in the posterolateral direction.

Equipment: Body Weight
Body part: Glutes, Hamstring
Type: Balance, Functional
Browse by muscle: Gluteus Medius

How to do it

1
Stand on one leg with hands on your hips and a soft standing knee.
2
Hinge the standing hip back and bend the knee to lower into the reach.
3
Sweep the free foot back and out toward the seven-o'clock or five-o'clock direction.
4
Tap the floor lightly at your farthest controlled point while keeping the pelvis level.
5
Return the free leg to the start and stand tall without touching down.
6
Finish your reps and repeat on the other leg.

Tips

Keep the standing foot quiet and the heel down as the free leg reaches behind and out.
Resist the urge to let the standing knee cave inward as you reach out.
Drive the reach from a hip hinge, not from rounding the lower back.
If the pelvis tilts sharply, brace the standing glute before you extend farther.

Variations

Common mistakes

The free foot sweeps straight back instead of out toward the seven or five o'clock line, turning the posterolateral reach into a plain posterior one.
The shoulders rotate open toward the reaching leg, turning what should be a straight-line reach into a twist through the trunk.
The next rep starts before the standing leg fully returns to a tall, centered stance, so poor setup carries over from one reach to the next.
Comparing the two sides gets skipped entirely, so a real gap between legs in this, usually the hardest, direction goes untrained.

Frequently asked

How many reps of the single-leg posterolateral reach should you do when you are new to the exercise?: Six reaches per leg for two sets is a reasonable place to begin, since this diagonal direction is usually the hardest of the three reaches and fatigues quickly. Keep the rep count modest until the pelvis stays level on every rep, then add a third set.
How can I make the single-leg posterolateral reach more or less demanding?: Shorten the reach distance and keep a hand near a wall if the pelvis tilts early in the movement. For more challenge, extend the tap farther, pause briefly at your farthest point, or close your eyes right before the reach begins.
What is the single-leg posterolateral reach used for, and when should I avoid it?: It's the toughest hip-stability reach of the Y-Balance style matrix, pairing deep hip flexion on the standing side with strong lateral pelvic control, which makes it useful for identifying side-to-side weaknesses before they become injuries. It's a good screening and training tool for most active people, but skip it while an ankle or hip injury is still acute, since the deep standing-leg bend will aggravate either one.

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