Leg Strength Exercise Demo: The Four Corner Balance Drill for Strong Legs by John Sifferman

Most traditional leg strength exercises work in one or two planes of motion. It is rare to find a leg strength exercise that covers all planes of motion. I have seen some excellent leg strength adaptations from practicing the Four Corner Balance Drill (4CBD) regularly – and I especially like it because it builds strong legs in ALL planes of motion, which is how real life happens… in 3-D. Try out this leg strength exercise, and I guarantee you will be on your way to enjoying strong legs.

Here is a video demo of the Four Corner Balance Drill for strong legs, please follow along with the beginner level exercises (the beginner level leg strength exercises are… front: toes pulled back…side: toes pulled back…rear: toes pulled back…front: toes pulled back…ankle over knee). Please don’t advance to the toe point or hand-assisted levels until you have mastered the beginner level first.

Leg Strength Exercise – 4CBD with John Sifferman:


If you practice this leg strength exercise drill regularly, you will build strong legs very fast. When I first started practicing the Four Corner Balance Drill, I performed it everyday for 2-4 minutes. I would do one to three rounds following my full body joint mobility practice.

Practicing everyday resulted in some major leg strength adaptations for me, even though I kept my exertion low. I attribute this to practicing the technique, rather than training for attribute development (if you don’t know what I’m talking about, read this post on Practice vs. Training: http://physicalliving.com/?p=303)

I continue to use the Four Corner Balance Drill regularly for keeping my legs strong throughout a full range of motion. The variables can be manipulated in many different ways, so that the 4CBD can be used for a variety of goals. If you didn’t follow along with the video, I recommend you try out the beginner level positions for 5-10 seconds each.

To your health and success,

Fitness Professional and Wellness Warrior

P.S. I would love to hear how you do with this drill, please post your comments below.
P.P.S. If you want to learn this exercise in depth, check out the Intu Flow DVD program which includes four-level 4-Corner Balance Drill instructions. Check out the Intu Flow DVD by clicking here.

Intu-Flow Complete Package

One Response

  1. I don’t get it. How do I progress at the beginner level of the 4CBD? I suck at all three of ’em, but the front thrust seems to be the easiest for me.

    Do I just practice them in a Grease The Groove way?

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