A1 | Single Leg Compass

This exercise is great for balance and stability and advances a single single leg balance, strengthening the stabilisers not only around your ankle but around your hip as well.

Demonstration Video

Instructions

Stand balancing on one foot. Make sure your hips stay level. With your non-weight bearing foot touch the floor out in front, behind, to the side and then the other side by bringing the leg round behind you in a North, South, East and West direction. Remember your foot should touch but you should not put weight through the foot. Come back to the center between each touch.

In-depth Education Videos for this Exercise

Ankle injury rehab and stability training | 28-Sep-2017

Essential Rehab Exercises for Peroneal Tendon Strengthening (WEEK 5) | 24-Feb-2025

ACL Non-surgical - Stability and Strengthening Week 8/9 | 01-Oct-2023

Progression Levels

Level 1

A1 | One Leg Balance (Floor)

Level 2

A1 | Single Leg Compass

Level 3

A2 | BOSU Balance (1 leg)

Level 4

A2 | Single Leg Compass (BOSU)