Game version
Reach for the cone: a partner sets a cone out and you hinge to touch it on one leg. Swap.
Single-Leg Hinge Reach
Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand on one leg with a soft knee.
Core: Free. Steady beats far.
- Ages
- 13 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Nothing to bring
- Level · skill
- Advanced · Fitness
The steps
How it works
- Stand on one leg with a soft knee.
- Hinge forward as the other leg reaches straight back, hips level.
- Reach down toward the shin, then return to standing.
- Do 3 sets of 6 each leg, slow and steady.
Coaching point
Hips square, long line.
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
Make it fun
Play it, don't drill it
Challenge
Choose a level: Less (a hand on the wall), Core (free), More (reach a little farther). Steady beats far.
Story
You are a swan stretching over the pond.
My best
Beat your own count
Steady beats far. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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