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Exercise handout — move better, feel better.
Single-Leg Balance (Wall Support)
Basic single-leg stance with wall support for beginners. Builds the balance and control needed for all single-leg activities.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: wall, chair back, counter
Dosage
2
Sets
30 sec
Reps / Time
30 sec
Rest
30 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Stand next to a wall
- Place fingertips lightly on wall
- Stand tall with core engaged
No image for this step. Follow the written instruction.
Step 1 of 5
Shift weight to one leg
No image for this step. Follow the written instruction.
Step 2 of 5
Lift other foot slightly off floor
No image for this step. Follow the written instruction.
Step 3 of 5
Use wall only as needed for balance
No image for this step. Follow the written instruction.
Step 4 of 5
Hold position for prescribed time
No image for this step. Follow the written instruction.
Step 5 of 5
Lower foot and repeat other side
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Use wall as little as possible
- Stand tall - don't lean
- Keep hip level - don't drop
- Look straight ahead
Common Mistakes to Avoid
- Relying too much on wall
- Letting hip drop on standing side
- Leaning to one side
- Holding breath
Safety Information
Keep support nearby for safety.
Progressions
Less support, longer holds, eyes closed
Regressions
More wall support, shorter holds
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.