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Ankle and foot · Balance

Single-leg proprioception on unstable cushion

Single-leg proprioception on unstable cushion, 3 sets, hold for 30 seconds per foot

Illustration of the Single-leg proprioception on unstable cushion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per foot

Description: Stand on one foot on an unstable cushion, maintaining balance without placing the other foot on the ground. Hold the position steadily for 30 seconds, then switch feet.

Tips: Keep your gaze fixed ahead to improve balance. Slightly contract the foot and ankle muscles to enhance control. Do not rush and avoid sudden movements.

Progression: When comfortable, increase the hold time per foot by 10 seconds or close your eyes to increase difficulty.

At a glance

Goal
Balance
Level
Intermediate
Equipment
coussin instable
Starting position
Debout sur les deux pieds, prêt à basculer sur un pied
Clinical goal
Améliorer le contrôle moteur et la stabilité du pied et de la cheville
Also known as
équilibre sur un pied, stabilité unipodale, exercice proprioceptif pied 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.