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Ankle and foot · Balance

Single-leg Forward-Backward Rocking

Single-leg forward-backward rocking, 3 sets, 12 repetitions per foot

Illustration of the Single-leg Forward-Backward Rocking exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per foot

Description: Stand on one foot with the foot in a neutral position. Slowly shift your weight forward onto the forefoot, then backward onto the heel, controlling the movement well and keeping the foot aligned.

Tips: Keep the ankle stable and avoid leaning the body. Focus on a smooth and controlled movement to improve motor control.

Progression: Increase the number of repetitions or add slight resistance as the movement becomes easier.

At a glance

Goal
Balance
Level
Beginner
Equipment
None
Starting position
Standing on one foot, foot in neutral position
Clinical goal
Improve motor control of the foot and ankle
Also known as
single-leg rocking, forward-backward foot balance, unipedal ankle control

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.