foot & ankle focus
Single-Leg Balance
Standing on one leg. The simplest test and trainer of ankle control, and the thing most often skipped after a sprain.
Key cue: Soft knee, eyes on one spot. Wobbling is the exercise working.
Area
foot & ankle
Level
beginner
Volume
3 × 30s each side
Goal
recovery
How to do it
- 1Stand near a wall or worktop you can touch if you wobble.
- 2Lift one foot just off the floor.
- 3Hold for 30 seconds, staying as still as you can.
- 4Swap sides.
Easier and harder versions
- Easier
- Keep your fingertips on a wall, and let the toes of the lifted foot rest lightly on the floor.
- Harder
- Stand on a folded towel, or close your eyes, always within reach of something to hold.
Helps with
Commonly used for:
Ankle sprain recoveryFeeling unsteady on uneven groundFalls prevention
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Rebuilds the ankle control lost after a sprain
- Reduces the chance of rolling it again
- Carries over to stairs and uneven ground
Muscles worked
Balance. Trains your ankle stabilizers, calves and glutes to keep you steady.
Ankle stabilizersCalvesGlutes
Form tips
- Wobbling is the exercise working, not failing.
- When 30 seconds is easy, try it with your eyes closed — near support.
Common mistakes
- Gripping hard with the toes.
- Holding the breath.
When to avoid or modify
- Dizziness or blackouts: skip it and speak to your GP
- An ankle that cannot take your full weight yet: skip it until it can
- Always have a wall or worktop within reach to steady yourself
- Sharp ankle pain that builds as you hold: stop
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the feet & ankles