Single leg balance on a cushion means standing on one leg on a wobble cushion, a soft air-filled disc that shifts under your foot. The moving surface makes your ankle, knee and hip keep making small corrections to hold you steady. It is a harder step than balancing on one leg on a firm floor, and it is common in the later stages of ankle sprain rehab and in balance programs.

How to do the single leg balance on a cushion

Put the wobble cushion on a non-slip floor right next to a sturdy chair or kitchen counter, close enough that you can grab it at once.
Step onto the middle of the cushion. In the video both feet go on it first. The voice guide puts only the standing foot on it and keeps the other on the floor, which is easier if the cushion is small or you feel unsteady.
Stand tall, gently tighten your stomach muscles and fix your eyes on a point straight ahead.
Shift your weight onto one foot and lift the other foot off, bending that knee. Hold the position with your body centered over the cushion.
If you wobble too much, touch the chair to steady yourself, then carry on. Lower the lifted foot slowly, and repeat on the other leg.

What you should feel

Constant small wobbles and plenty of quick work in the ankle and foot of the standing leg, plus effort at the side of that hip.

Common mistakes

Standing too far from the chair to reach it quickly.
Locking the standing knee stiff, or letting it roll inward.
Looking down at the cushion the whole time.
The hip on the lifted side dropping, or the body leaning over the standing leg.

How often

Many programs start with holds of 10 to 30 seconds, 2 to 3 times on each leg, once or twice a day. Your physio will adjust this and tell you when to use less support.

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 lose your balance and have to grab the chair hard to stay up.
Your ankle gives way, or you feel sharp pain in the ankle or knee.

From the clinic

In the video the chair stands beside him and he does not hold it, but keep a chair or counter within reach every single time. A cushion can slide on a smooth floor, so set it on a non-slip surface and never on a loose rug. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. If you have fallen in the past year, feel unsteady on your feet, or take medicines that make you dizzy, keep a hand on the support throughout, practice only when someone else is at home, and ask your doctor or physio about a falls check.

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.

Get steady on one leg on a firm floor first with single leg stance before you add the cushion. After an ankle sprain, the cushion usually comes once you can stand and walk without pain. Balancing on a cushion with your eyes closed is a much harder step, so leave it until your physio suggests it.

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.

Single leg balance on a cushion