Foot bones have 26 and more joints. Balancing on one foot requires a number of touch points.
Foot Mobilization
Before balancing exercises, increase blood flow to the joints.
Hamstring Scoop
Hamstrings are the back-thigh muscles. It stabilizes the knee and hip by crossing them.
Hamstring Scoop
Straighten your knee with one foot on its heel in front of you.
Maintaining a straight front knee, sink your hips back.
Dumbbell Pass
Stabilization exercises after warming up. "The Challenge the dynamic integrity of the kneecap, the foot, and the hip" with single-leg balance exercises.
Dumbbell Pass
Push the hips back and bend the knee to balance on one leg.
Lift the dumbbell laterally to shoulder height with one hand.
Ankle Excursion
This workout challenges single-leg balance dynamically.
Ankle Excursion
Swing the opposing leg out to the side and cross it back over the balanced leg.
Reverse Lunge
Lunges build single-leg strength, but the forward lunge isn't good for meniscus patients.
Reverse Lunge
Reverse lunges send knee pressure to the hamstrings and glutes.