Single Leg Alternate Arm Reach to Floor



The single leg alternate arm reach to floor strengthens your hip abductor muscles, providing increased strength and stability of your pelvis, while simultaneously working on improving your balance.

Set up

Begin in a standing position.


Bend forward from your hips as you extend one leg behind you and bring your arms out to the sides like a windmill. Your standing knee should be slightly bent. Reach toward the floor with one hand to a point just in front of the toes of your standing leg. Now reach with the other hand to the same point. Continue alternating arms.


  • If you can’t reach all the way to the floor, that’s fine. Just aim for a point in front of your toes. Bring your arm back up to the starting position.
  • Make sure your pelvis stays level as you perform this exercise.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Piriformis Stretch Over Chair

View exercise

Standing Hip Abduction

View exercise

Single Leg Deadlift

View exercise

Single Leg Bridge

View exercise

Tiger Balancing on Front Paws (Tai Chi)

View exercise