{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Leg BOSU Balance",
      "kind": "common"
    },
    {
      "text": "BOSU Single-Leg Stand",
      "kind": "common"
    },
    {
      "text": "One-Leg BOSU Balance",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "foot-intrinsics",
        "role": "prime-mover"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "peroneals",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "subtalar",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "balance",
      "rehabilitation",
      "mobility"
    ],
    "movement_patterns": [
      "balance"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "bosu"
      ]
    ]
  },
  "external_ids": {
    "wger": "2616"
  },
  "id": "oec:bosu-single-leg-balance",
  "instructions": {
    "setup": [
      "Place the BOSU ball dome-side up on a flat, non-slip surface.",
      "Step one foot onto the center apex of the dome, orienting your toes straight ahead.",
      "Fix your gaze on an unmoving focal point at eye level to assist with stability."
    ],
    "steps": [
      "Shift your body weight onto the stance leg and lift the opposite foot off the ground.",
      "Slightly unlock your stance knee rather than locking it out completely.",
      "Keep your pelvis level and your torso upright with arms out to your sides for counterbalance.",
      "Hold the position for the target duration while actively stabilizing through the foot and ankle.",
      "Step down carefully and repeat on the opposite leg."
    ],
    "breathing": "Breathe smoothly and rhythmically throughout the hold without holding your breath.",
    "cues": [
      "Soft knee, strong arch.",
      "Level hips.",
      "Lock your eyes on one spot."
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the standing knee.",
        "correction": "Keep a subtle micro-bend in the working knee to engage the surrounding musculature."
      },
      {
        "fault": "Letting the hip of the free leg drop or hike excessively.",
        "correction": "Engage the stance-leg gluteus medius to keep the pelvis square and parallel to the floor."
      },
      {
        "fault": "Positioning the foot off-center on the dome.",
        "correction": "Place the center of your foot directly over the bullseye of the dome to distribute weight evenly."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure clear space around the BOSU ball in case you need to step off unexpectedly.",
        "Beginners should position the BOSU near a wall or sturdy bar for touch support."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "BOSU Single-Leg Balance",
  "previous_ids": [
    "oec:single-leg-bosu-balance"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Single-leg BOSU balance",
        "url": "https://wger.de/en/exercise/2616/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "aboksz"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "single-leg"
    }
  },
  "status": "active",
  "summary": "An isometric balance drill performed on the dome of a BOSU ball to develop foot, ankle, and hip stability."
}