Procaryote
Ankle and foot · Motor control

Single-leg balance with weighted elastic destabilization

Single-leg balance with weighted elastic destabilization, 3 sets, 30 seconds per leg

Illustration of the Single-leg balance with weighted elastic destabilization 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 slight resistance and destabilization. Maintain your balance by controlling the movements of the foot and ankle, keeping the knee and pelvis aligned without the arch collapsing.

Tips: Focus on a fixed point in front of you to facilitate balance. Keep your torso upright and avoid compensating with the upper body. Breathe calmly and control the leg movements.

Progression: Gradually increase the duration up to 45 seconds per leg or add a slight arm movement to make the exercise more challenging.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
élastique lesté
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 avec élastique, stabilisation unipodale lestée, exercice de proprioception cheville

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.