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Knee · Motor control

Single-leg proprioception with ball under the leg

Single-leg proprioception with ball under the leg, 3 sets, 30 seconds per leg

Illustration of the Single-leg proprioception with ball under the leg exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one leg with a small ball placed under the thigh or calf of the supporting leg. Keep the knee, hip, and ankle aligned while maintaining your balance. Perform gentle flexion and extension movements of the knee, controlling stability.

Tips: Focus on maintaining a stable pelvis and avoid the knee drifting inward or outward. Breathe calmly and keep your gaze fixed ahead.

Progression: When the exercise becomes easy, increase the duration to 45 seconds or add small weight transfer movements to challenge balance.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
small ball
Starting position
Standing on one leg with a small ball under the thigh or calf of the supporting leg
Clinical goal
Improve motor control and knee stability
Also known as
balance on one leg with ball, single-leg knee proprioception, knee balance exercise

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.