How is your balance? Try our single leg squat to help improve your balance and simple movement control. This will help you in your favourite activity or sport.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and today I want to show you an exercise to improve your balance and control. So this is the time of year where a lot of kids and adults are returning to sports, such as soccer, hockey et cetera. And there is more risk for knee injury. So if you are returning to activity this is a really big one for you to do.

In a previous video we worked on balancing on one leg while maintaining your pelvis and your alignment through your knee. You can also challenge your balance by adding a wobbly surface.

Now I want to add a couple things for you to try to progress your balance, with this single leg squat.

So when you’re on the one leg, I want you to work on trying to do a little mini squat
Keep your pelvis and hips level and your knee tracking over top of your foot.
Avoid the knee turning in, or any twist in the pelvis.

Working on movement control in this way is very difficult. Sometimes hands on the hips can help. If you want to challenge it even more you can close your eyes, which makes it harder to do.