Open Exercise

Development draft, v0. Formats and IDs may change.

Catalogue

BOSU Single-Leg Balance

oec:bosu-single-leg-balance

An isometric balance drill performed on the dome of a BOSU ball to develop foot, ankle, and hip stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Single-Leg BOSU Balance, BOSU Single-Leg Stand, One-Leg BOSU Balance

How to do it

Setup

  1. Place the BOSU ball dome-side up on a flat, non-slip surface.
  2. Step one foot onto the center apex of the dome, orienting your toes straight ahead.
  3. Fix your gaze on an unmoving focal point at eye level to assist with stability.

Movement

  1. Shift your body weight onto the stance leg and lift the opposite foot off the ground.
  2. Slightly unlock your stance knee rather than locking it out completely.
  3. Keep your pelvis level and your torso upright with arms out to your sides for counterbalance.
  4. Hold the position for the target duration while actively stabilizing through the foot and ankle.
  5. 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

Hyperextending the standing knee.
Keep a subtle micro-bend in the working knee to engage the surrounding musculature.
Letting the hip of the free leg drop or hike excessively.
Engage the stance-leg gluteus medius to keep the pelvis square and parallel to the floor.
Positioning the foot off-center on the dome.
Place the center of your foot directly over the bullseye of the dome to distribute weight evenly.

Safety

  • 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.

Muscles

  • Muscles of the foot prime mover
  • Tibialis anterior prime mover
  • Gluteus medius prime mover
  • Peroneals synergist
  • Soleus synergist
  • Gastrocnemius synergist
  • Quadriceps stabilizer
  • Transversus abdominis stabilizer

Joints

  • Subtalar: Isometric stabilization
  • Ankle: Isometric stabilization
  • Knee: Isometric stabilization
  • Hip: Isometric stabilization

Details

Movement
Balance
Modality
Balance, Rehabilitation, Mobility
Mechanics
not applicable
Force
static
Laterality
unilateral
Kinetic chain
closed
Level
intermediate
Equipment
Half-ball trainer
Record
Duration
Load
none

Sources

This record: CC-BY-SA-4.0.

Data

bosu-single-leg-balance.json