Single Leg Balance (BOSU Ball)

A balance and stability exercise where you stand on one leg on an unstable BOSU ball dome, activating stabilizer muscles throughout the leg and core.

Instructions

1. Place a BOSU ball on a stable, flat surface with the dome side facing up.
2. Stand on the BOSU ball with one leg, positioning your foot near the center of the dome.
3. The other leg is lifted, with the knee bent to approximately 90 degrees.
4. Keep your torso upright and your core engaged for balance.
5. Your arms can be extended to the sides or in any position that aids balance.
6. Focus your gaze on a fixed point ahead to help with balance.
7. Maintain steady breathing and remain as still as possible.
8. Hold for the desired time, then switch legs and repeat.

Tips

• Start with your eyes open and a fixed gaze point
• As you improve, try closing your eyes or performing with complex arm movements
• Keep your standing leg slightly bent to allow for micro-adjustments
• Engage your core to prevent excessive hip drop
• This exercise is excellent for ankle stability and proprioception
• Especially useful for athletes or those with previous ankle injuries