Gymnastics
Balance Beam Passé Hold
The Balance Beam Passé Hold is a single-leg balance with your free foot beside the standing knee. It trains foot and ankle control while challenging hip stability and body alignment.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Stand facing along the beam with one foot in front of the other.
- Extend your arms out to your sides.
- Shift your weight onto one foot.
- Raise your free foot beside the inside of your standing knee, with the lifted knee pointing outward.
- Hold this position for the planned time.
- Lower your free foot onto the beam to return to two-foot support.
Form cues
- Keep your gaze on one fixed point.
- Keep your hips level.
- Breathe steadily throughout the hold.
Common mistakes
- Pushing against the standing kneeKeep your free toes lightly touching or hovering beside the knee rather than pressing into it.
- Arching your lower backKeep your ribs stacked over your pelvis instead of lifting your chest excessively.
- Forcing the knee outwardUse only the hip rotation you can maintain without twisting your standing knee or foot.
Safety
Losing balance on an elevated beam can cause a fall, with ankle, knee, or wrist injuries possible on landing. Fatigue and attempting holds beyond your balance ability increase this risk.
- Learn the position on a floor line before using a low beam or progressing to full height.
- Cover the landing area with gymnastics mats without gaps.
- Check that the beam is stable and its surface is dry.
- End the hold while you can still lower your foot under control.
If you have recurring ankle instability, lower-limb pain, or dizziness, use a floor-level version and seek advice from a physiotherapist or doctor before elevated practice.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Balance Beam
- Gymnastics Landing Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- 45 sec
Complete the hold on each leg.