Procaryote
Knee · Balance

Unstable Cushion Balance

Unstable cushion balance, 3 sets, 30 seconds per leg

Illustration of the Unstable Cushion Balance exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on an unstable cushion on one leg, keeping the knee slightly bent. Maintain your balance in a stable and controlled manner for 30 seconds, then switch legs.

Tips: Keep your gaze fixed in front of you to better stabilize your posture. Slightly contract the muscles around the knee to improve control. Do not let your knee collapse inward.

Progression: Increase the hold time per leg by 10 seconds when the exercise becomes easy, or perform the exercise with eyes closed for an additional challenge.

At a glance

Goal
Balance
Level
Intermediate
Equipment
coussin instable
Starting position
Debout sur les deux pieds, prêt à basculer sur une jambe
Clinical goal
Améliorer le contrôle moteur et la stabilité du genou
Also known as
équilibre sur surface instable, proprioception genou, stabilité sur coussin

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.