Exercises in Single-Leg Stance
WORKOUT
The MFT Pro Board 3D is an optimal training device for full-body stability. It activates and stabilizes the ankle, knee, and hip joints while enhancing the coordination and strength of the core and back muscles. The board helps balance out any muscular imbalances in the body and improves sensorimotor skills and fine motor coordination.
This versatile tool is successfully used in both therapy and coordination-focused strength training, making it an excellent choice for top athletes in various sports, including running, team sports, winter sports, golf, and cycling.
Enjoy your coordination-centered training!
Dr. med. univ. Robert Fritz, Sportordination Wien
Recommended Balance Board:
MFT PRO BOARD 3D
EXERCISES & VIDEOS
EXERCISE 1: BILATERAL SQUATS WITH SIDE ROCKING
Starting Position: Stand on both feet on the side-tilting sport disc.
Perform squats of varying depths while maintaining balance on the disc. Ensure your core, pelvis, and leg alignment remain stable throughout the exercise. You can increase the challenge by adjusting the rotation setting.
Exercise Duration: 3 sets of 10 – 20 repetitions.
EXERCISE 2: BILATERAL SQUATS WITH FRONT ROCKING
Starting Position: Stand on the bilateral sport disc, which tilts forward and backward.
Perform squats of varying depths with correct technique while maintaining balance on the disc. Keep your core, pelvis, and leg alignment stable. You can increase the challenge by releasing the rotation adjustment.
Exercise Duration: 3 sets of 10 – 20 repetitions.
EXERCISE 3: SIDE ROCKING WITH LUNGE SQUAT
Starting Position: Stand on one leg on the disc in a side rocking position.
Perform a squat while maintaining balance on the disc. During the squat, ensure the disc remains stable.
Exercise Duration: 3 sets of 10 – 20 repetitions.
EXERCISE 4: FRONT ROCKING WITH STEP FORWARD/BACK
Starting Position: Stand on one leg on the disc in a front rocking position.
With the other leg, step forward and backward while rocking the disc forward and backward.
Exercise Duration: 3 sets of 10 – 20 repetitions per side, rest: 1 minute.
