Balance · Regular
Clock Reach
Balancing on one leg in a small squat while your other foot taps out to points on an imaginary clock, training dynamic balance and knee control.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- glutes, quads; also calves, abs, adductors
- Kit
- No kit
- Dose
- 6 to 9 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand on one leg with a soft knee near a wall or chair, as if at the centre of a clock face. Tap your free toes forward to 12, out to the side at 3 or 9, and back to 6, returning to centre between taps.
While you move
- Sit into the standing leg
- Tap lightly, no weight
- Knee over the middle toes
- Return to centre each time
Avoid
- Letting the standing knee cave inward
- Putting weight on the tapping foot
Take care if you have trouble with your knees.