Feet & ankles / Beginner / Isometric (hold)

Single-Leg Balance

Standing on one leg, from eyes open to eyes closed and soft surfaces: the base of every ankle-sprain prevention programme.

At a glance

Primary

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

Secondary

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

Equipment

Bodyweight

Movement pattern

Single-leg balance

Level

Beginner

Type

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

How to do it

1. Stand barefoot on one leg near a wall, the standing knee slightly soft.
2. Keep the hips level and spread your weight over the heel, the big toe and the little toe.
3. Hold for 30 seconds, then switch legs.
4. To progress, close your eyes, stand on a folded towel or a cushion, or turn your head from side to side.

Tips

• Let the foot work: small wobbles at the ankle are the training.
• Don't hitch the free hip or lean the trunk.

Common mistakes

• ✗ Locking the standing knee and holding the body rigid.

  Why it hurts: A stiff leg leaves the work to the hip and trunk, so the ankle and foot stabilisers that prevent sprains are not trained.

  ✓ Instead: Keep the knee slightly soft and let the foot make small corrections. Wobbling at the ankle is the point.

• ✗ Letting the standing knee fall inward on the reach.

  Why it hurts: Knee valgus on one leg strains the inner knee and is the classic position of ACL injuries in field and court sports.

  ✓ Instead: Point the knee over the second toe and reach only as far as you can keep it there.

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