Procaryote
Ankle and foot · Balance

Dynamic Unipodal Stabilization

Dynamic unipodal stabilization, 3 sets, 30 seconds per leg

Illustration of the Dynamic Unipodal Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one leg, keeping the knee slightly bent. Perform small controlled movements of the foot and ankle to maintain balance without touching the other foot to the ground.

Tips: Focus on a fixed point in front of you to help with balance. Keep your torso upright and avoid compensating with the upper body.

Progression: Increase the duration to 45 seconds per leg or perform the exercise on an unstable surface when comfortable.

At a glance

Goal
Balance
Level
Intermediate
Equipment
none
Starting position
Debout sur une jambe, genou légèrement fléchi
Clinical goal
Améliorer le contrôle moteur et la stabilité du pied et de la cheville
Also known as
équilibre sur une jambe, stabilisation cheville unipodale, exercice d'équilibre dynamique

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.