Procaryote
Knee · Balance

Single-leg jumps with on-the-spot stop

Single-leg jumps with on-the-spot stop, 3 sets, 8 repetitions per leg, 45 seconds rest between sets

Illustration of the Single-leg jumps with on-the-spot stop exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Rest: 45 seconds between sets

Description: Stand on one leg, then lightly jump forward, backward, or sideways, and land softly while maintaining balance without moving. Hold the stable position for a few seconds before repeating with the same leg.

Tips: Keep the knee aligned with the foot and the trunk upright. Focus on a controlled landing to improve your stability.

Progression: Increase the number of repetitions or reduce the hold time as the exercise becomes easier.

At a glance

Goal
Balance
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Improve motor control and knee stability
Also known as
single-leg hops, controlled unipedal jumps, one-legged balance jumps

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Standing proprioception with feet together and head flexion and extension movementsStanding proprioception with feet together and head flexion and extension, 3 sets, hold 30 seconds each Tandem Balance with Eyes ClosedTandem balance with eyes closed, 3 sets, hold for 20 seconds Unstable Cushion BalanceUnstable cushion balance, 3 sets, 30 seconds per leg Joint Feet Proprioception with Head RotationsJoint feet proprioception with head rotations, 3 sets, 30 seconds Lateral Unipedal HopsLateral unipedal hops, 3 sets, 10 repetitions per side Lunge for Knee Motor ControlLunge exercise, 3 sets, 8 repetitions, movement control, no equipment Medicine Ball Jump with Controlled LandingMedicine ball jump, 3 sets, 8 repetitions, controlled landing Modified A-skips for Knee Motor ControlModified A-skips, 3 sets, 10 repetitions per leg, slow and controlled execution

See all knee exercises →

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.