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Knee · Motor control

Single-leg proprioception with weight transfer

Single-leg proprioception with weight transfer, 3 sets, 8 repetitions per leg

Illustration of the Single-leg proprioception with weight transfer exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand on one leg with the knee, hip, and ankle aligned, pelvis stable. Gently transfer your weight from one leg to the other, controlling the movement well, bending and extending the knee without losing balance. Ensure the knee remains aligned with the foot throughout the exercise.

Tips: Focus on maintaining pelvic stability and knee alignment to improve your motor control. If the exercise is too easy, try doing it with eyes closed or on an unstable surface.

Progression: Gradually increase the duration of each single-leg stance or add faster weight transfer variations as you master the movement.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing on one leg, pelvis stable, knee aligned with the foot
Clinical goal
Improve motor control and stability of the knee
Also known as
balance on one leg with weight transfer, unipodal knee proprioception, single-leg load transfer

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.