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Exercise handout — move better, feel better.
Single-Leg Stand (Eyes Open)
Stand on one leg to challenge ankle proprioception and balance. Foundational balance exercise with eyes open.
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
- table or counter
- wall
Dosage
3
Sets
30 sec
Reps / Time
30 sec
Rest
Hold 30-60 seconds each side
Tempo
Step-by-Step Guide
Set up
- Stand near wall or counter for safety
- Feet hip-width apart
- Pick a focal point ahead
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 other foot slightly off floor
No image for this step. Follow the written instruction.
Step 3 of 4
Balance without touching down
No image for this step. Follow the written instruction.
Step 4 of 4
Hold for target time
Breathing
- Breathe slowly and naturally
- Calm breathing helps balance
Form Cues
- Look at a fixed point ahead
- Allow small ankle adjustments
- Keep standing leg slightly soft (not locked)
- Use arms for balance if needed
Common Mistakes to Avoid
- Locking knee completely
- Looking down
- Holding breath
- Gripping with toes excessively
Safety Information
Stay near support. Goal: 60 seconds without touching down.
Progressions
Close eyes, unstable surface, add head movements
Regressions
Light fingertip touch on wall, 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.