Single leg heel tap

Purpose of the exercise

Aims to improve balance and stability of the stance leg. Strengthens stabilising muscles around ankle, knee and hip. Supports control during single-leg movements such as walking, jumping and pushing off.

Supplies

• Flat surface

• Possible mirror for technique control

Starting position

1. Stand upright on one leg

2. Other leg slightly bent and off the ground

3. Knee of the supporting leg slightly bent

4. Arms in front of body for balance

5. Core slightly tightened

6. Gaze focused on a fixed point

Implementation

1. Keep body weight on the supporting leg

2. Move the free leg forward in a controlled manner

3. Tap the ground lightly with the heel

4. Return the leg to the starting position

5. Repeat the movement in different directions if necessary

6. Maintain stability and control throughout the exercise

7. Change of leg

Points of interest

✓ Keep the pelvis stable
✓ Knee of the supporting leg stays in line with the toes
✓ Core slightly tightened
✓ Move slowly and in a controlled manner
✓ Focus on balance and control

✗ Dropping knee inwards
✗ Tilting pelvis
✗ Excessive trunk movement
✗ Execution too fast
✗ Ignoring pain in ankle, knee or hip

When this exercise?

The single leg heel tap is used to improve balance, stability and control of the lower body. The exercise is often used within rehabilitation programmes where single-leg stability of ankle, knee or hip is important.

In addition, the exercise can be used within sports training to improve control and stability during single-leg movements, for example when walking, jumping or changing direction. Through variations in direction or speed, the exercise can be adapted to the level of the athlete. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.