Single Leg Balance Training Program

We can improve our balance by performing simple balance exercises. The
single leg stance is a very effective exercise for improving balance. This
exercise can be modified as balance stability progresses.

Week 1: Perform the steps below 5 times per week, starting with a 5 second
hold and working up to 20 seconds.

• Stand behind a chair
• Hold onto the chair back with both hands
• Slowly lift one leg off the ground
• Maintain your balance standing on one leg for 5 seconds
• Return to starting position and repeat X 5
• Perform with opposite leg

Week 2: Perform the steps below 5 times per week, starting with a 5 second
hold and working up to 20 seconds.

• Stand behind a chair
• Hold onto the chair back with one hand
• Slowly lift one leg off the ground
• Maintain your balance standing on one leg for 5 seconds
• Return to starting position and repeat X 5
• Perform with opposite leg

Week 3: Perform the steps below 5 times per week, starting with a 5 second
hold and working up to 20 seconds.

• Stand near the chair for safety, but do not hold on
• Slowly lift one leg off the ground
• Maintain your balance standing on one leg for 5 seconds
• Return to starting position and repeat X 5
• Perform with opposite leg

Week 4 through Week 6: Perform the same weekly progressions above, but now stand on an unstable surface (ie- foam pad, Bosu, versa disc, pillow or couch cushion, etc.)

 

Find more Work Ready training tips here.

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