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Exercise handout — move better, feel better.
Single-Leg Balance on Foam
Standing on one leg on unstable foam surface. Challenges proprioception and ankle/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
Home Options
- balance board or pad + wall
No equipment? Try: Folded towel, Bosu ball, Pillow
Dosage
3
Sets
30 sec
Reps / Time
30 sec
Rest
Hold steady
Tempo
Step-by-Step Guide
Set up
- Place foam balance pad on flat surface
- Stand on pad with both feet
- Have wall or support nearby
No image for this step. Follow the written instruction.
Step 1 of 4
Shift weight to one leg
No image for this step. Follow the written instruction.
Step 2 of 4
Lift opposite foot slightly off pad
No image for this step. Follow the written instruction.
Step 3 of 4
Balance while maintaining steady stance
No image for this step. Follow the written instruction.
Step 4 of 4
Switch legs after time is complete
Breathing
- Breathe normally
- Stay relaxed while balancing
Form Cues
- Keep standing knee slightly bent
- Focus eyes on fixed point
- Engage core for stability
- Allow small ankle movements
Common Mistakes to Avoid
- Locking standing knee
- Looking down at feet
- Holding breath
- Tensing shoulders
Safety Information
Stay near wall or support. Fall risk exercise.
Progressions
Eyes closed, head turns, arm movements, catching ball
Regressions
Use fingertip wall support, eyes open, firmer surface
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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.