Strength & Stability
Single-Leg Stance with Foot Control
Improves balance and proprioceptive control of the foot, knee, and hip. The main goal is to maintain stable leg alignment.
- balance
- leg alignment
- proprioception
- stability
Instructions
How to do it
Stand on one leg, activate the arch, and align the knee over the second to third toe. Keep the pelvis level.
Dosage
3 x 20–30 seconds per side
Important
Do not sink into pronation.
Common mistakes
- Knee collapses inward (valgus)
- Pelvis drops to one side
- Foot arch collapses (pronation)
- Leaning the upper body to stabilize
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.