Nederlands 
Purpose of the exercise
Aims to improve balance, stability and coordination. Strengthens stabilising muscles around ankle, knee and hip. Supports control during single-leg movements such as walking, jumping and pushing off.
Supplies
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Flat surface
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Possible support point (e.g. wall or chair) for safety
Starting position
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Stand upright with feet hip-width apart
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Arms relaxed along the body
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Core slightly tightened
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Gaze focused on a fixed point for balance
Implementation
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Lift one foot off the ground
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Shift body weight to the stance leg
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Keep the body as stable as possible
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Keep pelvis straight and stable
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Breathe calmly during the exercise
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Place the foot back on the ground
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Change of leg
Points of interest
✓ Keep the pelvis stable
✓ Core slightly tightened
✓ Knee of supporting leg slightly bent
✓ Gaze at a fixed point for balance
✓ Move controlled
✗ Dropping knee inwards
✗ Tilting pelvis
✗ Excessive trunk movement
✗ Losing tension in the fuselage
✗ Ignoring pain in ankle, knee or hip
When this exercise?
Standing on one leg is used to improve balance, stability and control of the lower body. The exercise is suitable within both strength training and rehabilitation programmes that focus on ankle, knee and hip stability.
In addition, this exercise can be used as a basis for more challenging stability exercises or sports-oriented training. By adding variations, such as moving the arms or closing the eyes, the level of difficulty can be adjusted. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.
