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Ankle and foot · Motor control

Single-leg balance with anterior/posterior destabilization using weighted elastic band

Single-leg balance with anterior/posterior destabilization using weighted elastic band, 3 sets, 30 seconds per leg

Illustration of the Single-leg balance with anterior/posterior destabilization using weighted elastic band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one leg with the knee slightly bent and the foot firmly on the ground. A weighted elastic band is attached to the ankle to create anterior and posterior destabilization, which you must control while maintaining your balance. Keep the alignment of the foot, ankle, knee, and pelvis without letting the arch collapse.

Tips: Focus on a fixed point in front of you to better stabilize your posture. Slightly contract the muscles around the ankle and foot to better resist the elastic's traction.

Progression: Gradually increase the hold duration up to 45 seconds or add a slight movement of the head or arms to complicate the balance.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
weighted elastic band
Starting position
Standing on one leg, knee slightly bent
Clinical goal
Improve motor control and stability of the foot and ankle
Also known as
single-leg balance with elastic, weighted stabilization exercise, ankle motor control exercise

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.