How to do it
You need: A kitchen worktop, sturdy chair or wall for support.
Stand tall beside a kitchen worktop or a sturdy chair, with one hand resting on it for support. Start with your feet hip-width apart.
- Shift your weight onto one leg.
- Lift the other foot a few inches off the floor, bending that knee slightly.
- Hold still, keeping your standing knee soft and your hips level.
- Lower the foot back down with control, then repeat on the other leg.
Form cues
- Your hips stay level, not dropped down on the lifted side.
- Your standing knee is soft, not locked straight or rolling inwards.
- You look straight ahead, not down at your feet.
Common mistakes
- Holding your breath or gripping the support hard - use it for light balance only.
- Leaning your whole body far over the standing leg.
- Hooking the lifted foot around the standing ankle for extra stability.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.