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Exercise handout — move better, feel better.
Single-Leg Stand (Eyes Closed)
Single-leg balance with eyes closed to maximally challenge ankle proprioception. Removes visual input to force reliance on ankle/foot feedback.
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
Dosage
4
Sets
20 sec
Reps / Time
30 sec
Rest
10-30 seconds each side (goal)
Tempo
Step-by-Step Guide
Set up
- Stand on one leg, stable first with eyes open
- Be very close to wall or support
- Have support within arm's reach
No image for this step. Follow the written instruction.
Step 1 of 4
Establish stable single-leg stance
No image for this step. Follow the written instruction.
Step 2 of 4
Close eyes
No image for this step. Follow the written instruction.
Step 3 of 4
Balance as long as possible
No image for this step. Follow the written instruction.
Step 4 of 4
Open eyes or touch support when needed
Breathing
- Slow, calm breaths help balance
Form Cues
- Feel the ground through your foot
- Allow small ankle adjustments
- Stay calm - wobbling is normal
- Use arms for balance
Common Mistakes to Avoid
- Being too far from support
- Holding breath
- Tensing entire body
- Giving up too soon
Safety Information
Always have support within reach. Start with short durations.
Progressions
Longer duration, add unstable surface, add head turns with eyes closed
Regressions
Eyes partially closed, very short duration
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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.