Move · Videos · Technique · 11 min

Single-Leg Balance and Stability Progressions

Single-Leg Balance and Stability Progressions — video by Focus Physical Therapy Play · 11:00

Video by Focus Physical Therapy on YouTube · Open on YouTube

A sports physio teaches harder one-leg balance work: the tippy bird, airplane, diagonal chop and band presses and pulls while standing on one leg. For active people who find basic balance drills too easy.

  • 11 min
  • Intermediate
  • Low impact (no jumping)
  • kettlebell, resistance band
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Step by step 10

Tap a time to watch that step in the video.

  1. Tripod foot: press through the big toe, the little-toe side of the forefoot and the heel to steady yourself. 1:44
  2. Tippy bird: on one leg, tip forward with the back leg in line, hips level and knee soft; small wobbles are normal. 2:34
  3. Harder options: stand on a wobble board, soft pad or pillow, or hold a weight out in front. 3:58
  4. Kettlebell version: let the weight draw you towards the floor, then pull up with your hamstrings and glutes. 4:33
  5. Airplane: from the tippy bird shape, arms out, turn your trunk and pelvis together, then back. 5:03
  6. Diagonal chop: on one leg, move a light medicine ball through a diagonal chopping path across your body. 5:52
  7. Band pull on one leg: band held in the hand opposite your standing leg; reach long and pull, staying upright. 6:31
  8. Pallof press: band held at your centre, press it straight out and back while resisting the twist. 7:41
  9. Alternating pulls: side-on to a long looped band, pull the ends while your core and trunk stay steady. 8:39
  10. Helicopters on suspension straps: on one leg, one arm high and one low, then switch quickly. 9:07

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Press through big toe, little toe and heel like a tripod
  • Keep hips fairly level with a soft knee; small wobbles are normal
  • Stack trunk and pelvis so they turn together in the airplane

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadtippy bird hinge, airplane, banded moves on one leg
  • Ankles & feet takes loadbalancing on one foot throughout, wobble surfaces
  • Shoulders movesband presses and pulls, chop, TRX helicopters
  • Lower back movestrunk and pelvis turns, resisting band rotation
  • Knees movessoft standing knee on one leg
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Arms out to the sides make the tippy bird easier than arms forward

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Focus Physical Therapy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety