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Exercise handout — move better, feel better.
Clock Reaches
Single-leg stance while reaching to clock positions with opposite foot. Excellent for dynamic balance and hip/knee control.
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
none
Home Options
- bodyweight
No equipment? Try: Y-Balance test kit
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
2 sec reach / 1 sec tap / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Stand on one leg with slight knee bend
- Imagine standing in center of clock
- Support nearby if needed
Step 1 of 4
Balance on stance leg
Step 2 of 4
Reach free leg forward (12 o'clock) and tap
Step 3 of 4
Return to center, reach to side (3 o'clock)
Step 4 of 4
Continue to 6 o'clock (behind) and 9 o'clock
Breathing
- Exhale as you reach
- Inhale as you return to center
Form Cues
- Keep stance knee slightly bent
- Control reaches with hip muscles
- Stay tall through spine
- Don't let knee collapse inward
Common Mistakes to Avoid
- Locking stance knee
- Knee collapsing inward
- Rushing the reaches
- Losing balance between reaches
Safety Information
Ensure good balance before attempting. Progress slowly.
Progressions
Add ankle weight, deeper stance knee bend, unstable surface
Regressions
Fingertip support, only 3 positions, shorter reaches
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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.