Figure 8 walking means walking slowly around two markers placed about 1.5 to 3 meters apart, following a path shaped like the number 8. Each loop makes you turn one way and then the other, so your balance has to cope with changes of direction while you keep moving. Physios often use it in balance and falls programs, because everyday walking is full of turns.

How to do the figure 8 walking

Place two markers, such as cones, plastic cups or a pair of shoes, on the floor about 1.5 to 3 meters (5 to 10 feet) apart. The closer they are, the tighter the turns, so start with them further apart. Set them along a kitchen counter or hallway wall if you can, so support is close on one side.
Stand tall next to the first marker with your arms relaxed and your eyes looking where you are heading.
Walk slowly around the first marker, then cross through the middle toward the second one.
Loop around the second marker in the opposite direction, so your path traces an 8, and cross back through the middle.
Finish where you started. Take small steps through each bend rather than pivoting on one foot.

What you should feel

Your ankles and hips adjusting as you lean into each bend, and more concentration on the turns than on the straight parts.

Common mistakes

Making the loops so wide that the path hardly curves.
Pivoting on one foot to change direction.
Watching the markers or your feet instead of looking ahead along the path.
Speeding up before slow loops feel steady.

How often

Many programs use 3 to 5 full figure 8s, repeated 2 or 3 times with a short rest, once a day. Your physio will adjust this.

Stop and check with your physio if

You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
You stumble or come close to falling, or cannot steady yourself without holding on.
Pain in your hip, knee or ankle each time you turn.

From the clinic

Turning asks more of your balance than walking in a straight line, so set up where a counter, rail or wall is within reach, with a chair nearby in case you need to sit. If you walk with a stick or frame, use it for the whole figure 8 and make the loops wide enough for it to fit. If you have fallen before, feel wobbly when you turn or have numbness in your feet, have someone walk beside you and speak to your physio about your falls risk before you start. Keep the floor clear and dry, and wear flat shoes with a good grip.

A sudden loss of balance is different. Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try figure 8 walking. Turning while your weight is on one leg can twist the hip, and many surgeons ask you to avoid that for the first months after some operations.

The voice guide suggests walking faster as you gain confidence. Pick up the pace a little at a time, and on the next round start the 8 in the other direction so you practice turning to both sides. Side stepping and tandem walking are other walking drills that often sit alongside this one in a balance program.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Figure 8 walking