Procaryote
Knee · Motor control

Unipedal proprioception on unstable cushion

Unipedal proprioception on unstable cushion, 3 sets, 30 seconds per leg

Illustration of the Unipedal proprioception on unstable cushion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one leg on an unstable cushion, keeping the knee slightly bent. Maintain balance without touching the other foot to the ground for 30 seconds. Switch legs and repeat.

Tips: Focus on a fixed point in front of you to better stabilize your posture. Keep the trunk upright and avoid moving the hips.

Progression: Increase the hold time per leg by 10 seconds when the exercise becomes easy, or close your eyes to increase difficulty.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
unstable cushion
Starting position
Standing on both feet, ready to support on one leg
Clinical goal
Improve motor control and knee stability
Also known as
balance on one leg on cushion, unipedal stability, knee proprioceptive 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.