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Single-Leg Balance
Demonstration video: How to Do a Single Leg Stance Exercise | 30 Seconds | MedBridge (Medbridge). Follow the steps on this page if the video differs.
In our programs
- Hip, Phase 3 HP-3 #3
- Knee and Ankle, Phase 3 KA-3 #4
The dose and steps can differ by program.
Hip, Phase 3: Single-Leg Balance HP-3 #3
Build hip stability
Photos
Why it helps
Standing on one leg is harder than it sounds. After a crash, your sense of where your hip is in space (proprioception) gets worse. This drill retrains your brain and hip to work together.
How to do it
- Stand tall with feet hip-width apart. Have a wall or counter within easy reach for safety.
- Lift one foot a few inches off the floor. Hover, do NOT put it on the other leg.
- Stand tall on the single leg. Keep your hips level (the lifted-leg side should NOT drop).
- Hold for 30 seconds. Use one or two fingers on the wall for safety if needed.
- Switch sides. Do 1 round each side, twice a day.
Too hard? Try this
Lightly touch the wall with your whole hand for support. Or hold for only 10 seconds.
Too easy? Try this
Close your eyes for the second half of the hold. Or slowly turn your head left and right while balancing.
Common mistakes
- The hip on the lifted-leg side drops.
- You grip the floor hard with your toes.
- You lean forward or to one side.
You should feel
- Strong work in the side and back of the standing-side hip.
- Steady, stacked posture.
You should not feel
- Sharp pain anywhere.
- Loss of balance with no recovery.
Stop right away if
- Loss of balance multiple times.
- Dizziness.
- Sharp hip or knee pain.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Knee and Ankle, Phase 3: Single-Leg Balance with Hip Strategy KA-3 #4
Proprioception for knee and ankle
Photos
Why it helps
Standing on one leg trains your ankle, knee, AND hip to work together to keep you stable. After a leg injury, your sense of where the joint is in space (proprioception) gets worse. This drill works on that sense.
How to do it
- Stand tall with feet hip-width apart. Have a wall or counter within easy reach for safety.
- Lift one foot a few inches off the floor. Hover, do NOT put it on the other leg.
- Stand tall on the single leg. Keep your hips level (the lifted-leg side should NOT drop).
- Hold for 30 seconds. Use one or two fingers on the wall for safety if needed.
- Switch sides. Do 1 round each side, twice a day.
Too hard? Try this
Lightly touch the wall with your whole hand for support. Or hold for only 10 seconds.
Too easy? Try this
Close your eyes for the second half of the hold. Or slowly turn your head left and right while balancing.
Common mistakes
- The hip on the lifted-leg side drops.
- You grip the floor hard with your toes.
- You lean forward or to one side.
You should feel
- Strong work in the side and back of the standing-side hip.
- Steady, stacked posture.
You should not feel
- Sharp pain anywhere.
- Loss of balance with no recovery.
Stop right away if
- Loss of balance multiple times.
- Dizziness.
- Sharp knee or ankle pain.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Kemp JL, Risberg MA, Mosler A, et al. Br J Sports Med, 2020. PMID 31732651
- Doherty C, Bleakley C, Delahunt E, Holden S. Br J Sports Med, 2017. PMID 28053200
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