Exercise of the week W43 One leg stand (ex 112)

A condition for this exercise is a controlled and secure standing on one leg.

Objectives

• Improvement of balance and proprioception
• Enhancement of the interaction of muscle groups

Posture/foot position

• Narrow basic position with slightly bent knees
• If possible do not hold the support bar 
• Raise one leg a few centimetres from the platform (to the front or back) 
• Distribute weight over the complete foot sole of the standing leg 
• Maximum foot position 2.5 
• Change the leg after 15 seconds

Frequency, position and duration

Where does it vibrate?

• Calves
• Thighs 
• Buttocks (depending on the bending of the knees and hips) 
• Back

Common errors

• Insecure standing position
• Amplitude too high, foot position too wide
• Frequency too high 
• Knee too stretched or too bent 
• Knee buckles away to the inside or outside 
• Knee pushes to the front over the line of the toes 
• Upper part of the body tilts forwards or backwards

Variations

• Turn by 90°
• Stand with one leg in different positions 
• Line pull from the side 
• Stabilisation on the side
• Throw ball 
• Vibrating rod

Tips

Foot position in position 0 (rotation axis). Select lower than 10 Hz. This will prevent reflectory muscle activity. The tilt movements of the training platform have to be actively compensated and this trains the ability to balance.