Single Leg Balance Figure 8 Drill

The single leg balance figure-8 drill challenges your proprioception and ankle stability by adding a dynamic movement pattern to a simple balance exercise. This is a great progression from basic single leg standing.

How to Perform the Figure-8 Drill

Stand on one leg with a slight bend in the knee. Hold a light weight or water bottle in both hands. Slowly trace a figure-8 pattern with your hands, moving around and between your knees. The shifting weight challenges your balance and forces your stabiliser muscles to work harder.

Key Points

• Keep your standing knee slightly bent, not locked
• Move slowly and with control
• Focus on keeping your pelvis level throughout
• Perform 3 sets of 30-45 seconds on each leg

For more balance and stability exercises, see our hip stability exercises and ankle strengthening exercises.