Feet & ankles / Intermediate / Isometric (hold)

BOSU Single-Leg Balance

Standing on one leg on the dome of a BOSU: a harder balance surface for the foot and ankle stabilisers.

At a glance

Primary

Feet (arch & toes), Outer shins (peroneals)

Secondary

Calves, Shins (tibialis), Hip abductors (glute med), Glutes

Equipment

BOSU ball

Movement pattern

Single-leg balance

Level

Intermediate

Type

Feet & ankles, Isometric (hold), One side at a time, Balance / unstable

How to do it

1. Stand next to a wall and put one foot on the centre of the dome.
2. Shift your weight onto it and lift the other foot, the standing knee slightly soft.
3. Hold for 20–30 seconds with the hips level, then switch legs.
4. To progress, close your eyes, turn your head, or throw and catch a ball.

Tips

• Look at a fixed point to begin with.
• Let the foot and ankle make the small corrections; keep the trunk quiet.

Common mistakes

• ✗ Standing near the rim of the dome.

  Why it hurts: The rim tips most easily, so the BOSU rolls and the ankle can roll with it: the very sprain the exercise is meant to prevent.

  ✓ Instead: Keep the feet over the middle of the dome, and hold a wall or rail until you can stand still.

• ✗ Letting the knee fall inward as you squat or lunge.

  Why it hurts: On a wobbly surface the knee collapses inward more easily, which strains the inner knee and loads the ACL.

  ✓ Instead: Point the knee over the second toe and go less deep until you can keep it there.

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