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Exercise handout — move better, feel better.
Single-Leg Stand
Stand on one leg for time. Basic balance challenge that improves knee stability.
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
chair
Home Options
- chair
- wall
Dosage
3
Sets
30 sec
Reps / Time
30 sec
Rest
20-45 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Stand near a wall or chair for safety
- Stand tall with good posture
- Arms at sides or on hips
No image for this step. Follow the written instruction.
Step 1 of 4
Shift weight onto one leg
No image for this step. Follow the written instruction.
Step 2 of 4
Lift opposite foot slightly off floor
No image for this step. Follow the written instruction.
Step 3 of 4
Balance without holding onto anything
No image for this step. Follow the written instruction.
Step 4 of 4
Hold for prescribed time, then switch
Breathing
- Breathe normally throughout
- Stay relaxed
Form Cues
- Keep standing knee slightly soft (not locked)
- Eyes focused on fixed point ahead
- Core engaged, tall posture
- Touch support only if losing balance
Common Mistakes to Avoid
- Locking the standing knee
- Looking down at feet
- Hip hiking on lifted side
- Holding breath
Safety Information
Keep support nearby. Very safe balance exercise.
Progressions
Eyes closed, head turns, unstable surface
Regressions
Touch wall lightly, 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.