Balance Pad Single Leg Drop

AnkleKneeFootKnee ProprioceptionAnkle Proprioception
Written By David Song

BALANCE PAD SINGLE LEG DROP

This is a balance and return to sport exercise for ankle, knee and hip proprioception. Stand on a step stool with a balance pad placed on the floor in front of you. Step down and land with the target ankle and hold the landed position for up to 5 seconds. Rest and reset to start the next repetition.

Structures Involved:

  • Intrinsic Foot Muscles

  • Medial Longitudinal Arch

  • Knee Meniscus

  • ACL / PCL / MCL / LCL

  • ATFL / CFL / PTFL / Deltoid Ligament

Related Conditions:

  • Knee Meniscus Tear

  • ACL / PCL / MCL / LCL Tear

  • Ankle Sprain (ATFL, TFL, CFL, PTFL sprain)

  • Achilles Tendinitis / Tendinopathy

  • Tibialis Posterior Tendinitis / Tendinopathy

  • Plantar Fasciitis

Exercise Equipment:

Click to buy

Click to buy

 

Related Exercises

Featured
Bosu Ball Hip Airplane
Hip Stability, Hip Proprioception, Proprioception, Balance Exercise, BOSU Ball, Glutes, Hip Adductor
Bosu Ball Hip Airplane
Hip Stability, Hip Proprioception, Proprioception, Balance Exercise, BOSU Ball, Glutes, Hip Adductor
Hip Stability, Hip Proprioception, Proprioception, Balance Exercise, BOSU Ball, Glutes, Hip Adductor
Balance Pad Heel Raise Hold
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, Ankle Plantarflexion, Ankle Plantarflexors, Plantar Fascia, Calves, Gastrocnemius, Achilles, Achilles Tendon, Soleus
Balance Pad Heel Raise Hold
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, Ankle Plantarflexion, Ankle Plantarflexors, Plantar Fascia, Calves, Gastrocnemius, Achilles, Achilles Tendon, Soleus
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, Ankle Plantarflexion, Ankle Plantarflexors, Plantar Fascia, Calves, Gastrocnemius, Achilles, Achilles Tendon, Soleus
Balance Pad Single Leg Drop
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Ankle, Knee, Knee Proprioception, Ankle Sprain
Balance Pad Single Leg Drop
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Ankle, Knee, Knee Proprioception, Ankle Sprain
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Ankle, Knee, Knee Proprioception, Ankle Sprain
Balance Pad Side Step
Ankle, Ankle Proprioception, Proprioception, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Balance Pad Side Step
Ankle, Ankle Proprioception, Proprioception, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Ankle, Ankle Proprioception, Proprioception, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Balance Pad Single Leg Hip Hinge
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Ankle, Ankle Sprain
Balance Pad Single Leg Hip Hinge
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Ankle, Ankle Sprain
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Ankle, Ankle Sprain
Balance Pad Single Leg Stance
Proprioception, Ankle Proprioception, Ankle, Intrinsic Foot Muscles, Medial Longitudinal Arch, MLA, Plantar Fascia, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Balance Pad Single Leg Stance
Proprioception, Ankle Proprioception, Ankle, Intrinsic Foot Muscles, Medial Longitudinal Arch, MLA, Plantar Fascia, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Proprioception, Ankle Proprioception, Ankle, Intrinsic Foot Muscles, Medial Longitudinal Arch, MLA, Plantar Fascia, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Alternating Calf Raise Squat
Calf, Calves, Balance Exercise, Ankle Plantarflexion, Ankle Plantarflexors, Proprioception, Tibialis Posterior, Gastrocnemius, Achilles, Achilles Tendon, Soleus
Alternating Calf Raise Squat
Calf, Calves, Balance Exercise, Ankle Plantarflexion, Ankle Plantarflexors, Proprioception, Tibialis Posterior, Gastrocnemius, Achilles, Achilles Tendon, Soleus
Calf, Calves, Balance Exercise, Ankle Plantarflexion, Ankle Plantarflexors, Proprioception, Tibialis Posterior, Gastrocnemius, Achilles, Achilles Tendon, Soleus
Balance Pad Leg Swing
Balance Exercise, Balance Pad Exercise, Proprioception, Ankle, Knee, Ankle Proprioception
Balance Pad Leg Swing
Balance Exercise, Balance Pad Exercise, Proprioception, Ankle, Knee, Ankle Proprioception
Balance Exercise, Balance Pad Exercise, Proprioception, Ankle, Knee, Ankle Proprioception
Balance Pad Front Lunge
Balance Exercise, Balance Pad Exercise, Proprioception, Ankle, Knee, Quadriceps, ATFL, TFL, CFL, Deltoid Ligament, Ankle Proprioception
Balance Pad Front Lunge
Balance Exercise, Balance Pad Exercise, Proprioception, Ankle, Knee, Quadriceps, ATFL, TFL, CFL, Deltoid Ligament, Ankle Proprioception
Balance Exercise, Balance Pad Exercise, Proprioception, Ankle, Knee, Quadriceps, ATFL, TFL, CFL, Deltoid Ligament, Ankle Proprioception
David Song
Previous

Dowel Floor Swipe
Next

Balance Pad Side Step