Procaryote
Ankle and foot · Motor control

Single-leg Stabilization

Single-leg stabilization, 3 sets, hold for 30 seconds per foot

Illustration of the Single-leg Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per foot

Description: Stand on one foot, keeping the other foot slightly lifted without touching the ground. Maintain your balance in a stable and controlled manner for 30 seconds, then switch feet.

Tips: Keep your gaze fixed in front of you to better stabilize your posture. Slightly contract the muscles around the ankle and foot to improve control. If necessary, place a chair nearby for support in case of losing balance.

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

At a glance

Goal
Motor control
Level
Beginner
Equipment
none, chair
Starting position
Standing, feet parallel to the ground
Clinical goal
Improve motor control of the foot and ankle
Also known as
balance on one foot, unipedal support, single-leg stabilization

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.