Procaryote
Ankle and foot · Strengthening

Single-leg balance with external perturbation

Single-leg balance with external perturbation, 3 sets, 30 seconds per leg

Illustration of the Single-leg balance with external perturbation 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. A person or object applies gentle lateral force to your trunk, pelvis, or arm to destabilize you. Keep your knee and ankle well aligned and maintain your balance despite these perturbations.

Tips: Focus on a fixed point in front of you to better maintain balance. Slightly contract the muscles around the ankle and knee to stabilize the joint. Breathe calmly and avoid leaning or twisting the trunk.

Progression: When comfortable, increase the duration to 45 seconds or gradually intensify the force of the perturbation.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Enhance stability and control of the foot and ankle
Also known as
balance on one leg with destabilization, unipedal support with perturbation, unipedal stability

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.