Build Better Balance: The Simple Single Leg Drill You Can Do Every Day

Feeling a bit wobbly on your feet? Ankles giving way? Struggling with stability during workouts, or even just everyday life?

You’re not alone, and the solution might be far simpler than you think.

This week, we’re looking at one of my favourite exercises for building balance, strength, and coordination, without needing a gym or a massive time commitment.

Let me introduce you to the Single Leg Balance Drill, and show you how just a few seconds a day can improve how you move, train, and feel.

Why Balance Matters (More Than You Think)

Balance isn’t just about standing on one leg like a flamingo, it’s a key part of how your body stabilises itself during every step, lift, and change of direction.

When balance is lacking, your body starts to compensate often leading to:

• Overuse injuries in knees, hips, or ankles

• Poor performance in training

• Reduced confidence in movement

• Greater risk of tripping or falling (especially as we age)

  
  

Balance also plays a crucial role in rehabilitation, particularly after ankle sprains or lower body injuries, and is a huge part of what I work on with many clients in the clinic.

The Single Leg Balance Drill: What It Is & Why It Works

This is one of the most effective (and underrated) ways to:

✅ Build ankle stability

✅ Improve proprioception (your body’s ability to sense where it is in space)

✅ Engage the core and hip stabilisers

✅ Strengthen your foot and ankle muscles

✅ Prevent falls, injuries, and instability-related issues

The beauty of it? You can literally do it anywhere. No equipment, no gym clothes, no mat needed.

In fact, I often recommend clients do it while brushing their teeth. Yes, really! That two minutes at the sink is the perfect time to get some balance work in without adding anything extra to your schedule.

How To Do It

Step 1: Stand tall with your feet hip-width apart.

Step 2: Shift your weight onto one leg and slowly lift the other foot off the floor.

Step 3: Try to hold for 20–30 seconds (or the length of a good toothbrushing session).

Step 4: Switch sides.

Step 5: To progress: close your eyes, move your head side-to-side, or use your free leg to tap around the body maintaining balance.

Keep your posture tall and don’t worry if you wobble, that’s the point. Your body is learning and adjusting in real time.

Who Should Be Doing This?

This drill is fantastic for:

• Runners, lifters, and gym-goers who want better control and injury prevention

• Older adults looking to maintain or improve balance

• Desk workers who want to stay functional and mobile

• Post-injury rehab clients rebuilding ankle or hip strength

• Anyone who wants to feel more confident on their feet

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Why I Recommend This To Clients

As a sports massage therapist, I don’t just treat pain, I help people build long-term resilience. Drills like this one are part of that.

Clients often ask me for “something simple” they can do to help support their treatment and stay pain-free between sessions. This is one of those exercises. It doesn’t take much effort or time, but the benefits are huge when done consistently.

Watch the Drill in Action

Want to see how it’s done and get some simple variations you can try right away? Watch the full video demo here:👉 Watch on YouTube

Ready To Feel More Stable & Strong?

If you’re local to Stockport and feeling unstable, experiencing ankle pain, or recovering from injury — we can work together to restore your movement and build your confidence from the ground up.

👉 Book a treatment or mobility session today:www.themuscletherapy.com

The simplest routines can make the biggest difference — and this one starts with just one leg. Give it a go, and let me know how you get on.

— Imran @ The Muscle Therapy