Workout 2 — Legs Balance & Stability | Evolve Miami Team
Workout 2 · Balance & Stability
Day 01

Legs Balance & Stability

Build the balance and stability that protects your body, prevents injury, and powers every capoeira movement.

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Why Balance & Stability?

Stand Strong, Move Better

Balance and stability are the foundation of injury prevention. When your stabiliser muscles are strong, your joints are protected — your knees, ankles, and hips absorb impact correctly, reducing the risk of sprains, falls, and chronic pain in daily life.

In capoeira, balance is everything. Every esquiva, every kick, every ginga requires you to control your body on one leg, shift your weight with precision, and recover quickly. Without stability, power has nowhere to go.

This workout trains your proprioception, single-leg strength, and hip control — the exact qualities that make your capoeira movement safer, more controlled, and more expressive.

3
Sets
3–4×
Per Set
9
Exercises
45–60
Minutes
Legs Balance & Stability

Your Training Sets

Click any set to watch the video and see the full exercise list. Do 3 to 4 rounds of each set before moving to the next.

Set 1 video
Set 1
Squat & Bear Hold
  • Squat — 8 to 12 reps (5 sec down, hold, 2 sec up)
  • Pistol Squat — 5 to 6 reps each leg
  • Bear Hold — 20 to 45 sec hold
Tap to open
Set 2 video
Set 2
Single Leg & Hips
  • Single Leg DL — 8 to 12 reps each leg
  • Single Leg DL Hold — 10 to 20 sec hold
  • Hips Twist — 10 reps each leg
Tap to open
Set 3 video
Set 3
Capoeira Kicks & Bridge
  • Leg Swing — 5 reps each leg
  • Capoeira Kick — 10 reps each leg
  • Bridge Kicks — 5 reps each leg
Tap to open
How to train: Complete 3 to 4 rounds of each set before moving to the next. Rest 60–90 seconds between rounds. Focus on slow, controlled movement — balance work rewards patience.

Keep Showing Up

Repeat this workout for at least 3 weeks before moving to the next one. Consistency builds stability.

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Set 1 · Do 3 to 4 rounds
Squat & Bear Hold
1
Squat
8 to 12 reps — 5 sec down, hold at bottom, 2 sec up
2
Pistol Squat
5 to 6 reps each leg — use support if needed
3
Bear Hold
20 to 45 sec hold — knees hover 1 inch off the floor
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 2.
Set 2 · Do 3 to 4 rounds
Single Leg & Hips
1
Single Leg DL
8 to 12 reps each leg — hinge from the hip, keep back flat
2
Single Leg DL Hold
10 to 20 sec hold each leg — find your balance point
3
Hips Twist
10 reps each leg — rotate from the hip, stay controlled
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 3.
Set 3 · Do 3 to 4 rounds
Capoeira Kicks & Bridge
1
Leg Swing
5 reps each leg — front to back, then side to side
2
Capoeira Kick
10 reps each leg — Round 1: Ponteira · Round 2: Meia Lua de Frente · Round 3: Queixada
3
Bridge Kicks
5 reps each leg — drive through the heel, squeeze the glute
Rest 60–90 seconds between rounds. Great work — you've completed the full balance & stability workout!