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Core and abs · Strengthening

Transverse contraction with upper body locking in single-leg stance

Transverse contraction and upper body locking in single-leg stance, 3 sets, 8 repetitions per leg, hold for 5 seconds

Illustration of the Transverse contraction with upper body locking in single-leg stance exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Duration: Maintain contraction for 5 seconds

Description: Stand on one leg, keeping the spine neutral and pelvis stable. Contract the deep abdominal muscles (transverse) while locking the upper body to prevent excessive movement. Hold this controlled position for 5 seconds before switching legs.

Tips: Keep your gaze straight ahead to aid balance, breathe normally without holding your breath, and avoid tilting the pelvis or trunk.

Progression: Gradually increase the hold duration up to 10 seconds or add a slight knee flexion of the supporting leg to increase difficulty.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg, spine neutral, pelvis stable
Clinical goal
Strengthen deep abdominal muscles and improve trunk stability
Also known as
unilateral abdominal stabilization, transverse contraction in single-leg balance

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.