Single leg hopping (On a pillow)

Single leg hopping (On a pillow)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the legs, hip and foot. Under the foot can in some people feel very fatigued but this is normal.


  • Standing next to something for support, stand on a firm pillow, or two if you would like to increase the challenge
  • When you feel ready take your hands off your support and continue to balance
  • Keep your hands close to your support in case you need to grab hold

Main muscles targeted:

  • All muscles of the leg and hips
  • Core for stability

Main benefits:

Single leg stance on a pillow is an intermediate exercise used to improve the proprioception and the balance ability of the leg (ankle, knee and hips). The introduction of the pillow or an unstable surface challenges the “tilting reflex” which is slightly different to the “righting reflex” when you are on a stable surface. You can progress this exercise by using more unstable surfaces such as a “dura-disc” and a “bosu ball”. The longer you stand on one leg the more the muscles will fatigue potentially leading to more muscular endurance. It will also challenge the proprioceptive ability of the brain which will hopefully improve your ability to balance in every-day life situations.