Purpose:
To enhance dynamic balance, core control, and proprioception by introducing rotational forces while standing on one leg.
Description:
Stand on one leg and hold a light dumbbell or small weight with both hands. Slowly rotate the weight around your waist—passing it from hand to hand—moving clockwise for 10–15 seconds, then switch to counterclockwise. Repeat on the opposite leg.
Equipment:
Light dumbbell or small weighted object
Tips:
Keep your hips level and core engaged. Move the weight slowly and smoothly to avoid disrupting your balance.