Enkeltbensbalanse

Single-Leg Balance is a simple but effective exercise that improves balance, stability and strength in the lower body. This exercise activates muscles in the ankles, knees and hips, and is particularly beneficial for preventing injuries and improving coordination.

Correct Form and Technique

How to perform Single-Leg Balance with correct technique:

1. Starting position: Stand upright with your feet hip-width apart and your arms next to your body. Tighten the core muscles.
2. Raise one leg: Slowly lift one leg off the ground so that the knee is slightly bent. Keep your balance on the standing leg.
3. Keep your balance: Hold this position for 15-30 seconds, or as long as you can, without your foot touching the ground. Switch to the other leg afterwards.
4. Breathing: Breathe evenly and calmly while holding the position.

Common Errors

Here are some common mistakes to avoid when performing Single-Leg Balance :

• Little core activation: Remember to tighten your core muscles to maintain balance and avoid swaying forward or backward.
• Incorrect position of knees: Make sure that the knee of the standing leg does not collapse inwards. Keep it just above the ankle to avoid injury.

Modifications and Variants

To challenge yourself or make the exercise easier, try these variations:

• Beginner level: Stand next to a wall or chair to have something to hold on to if you lose your balance.
• Advanced level: Close your eyes or try standing on an unstable surface like a balance pad for extra challenge.

Repetitions and Sets

Aim to balance for 15-30 seconds on each leg, repeat 3 sets . This can also be incorporated into your daily routine to improve your balance over time.