Knee Ligament Injuries – One Leg Balance with Dumbbell

Stand on one leg holding a 5-10 pound dumbbell. Keep the opposite foot hiked up off the ground by engaging your gluteus medius muscles of your butt. Maintain your balance on that leg while transferring the dumbbell between your hands in a circular direction around your body.

Keep squeezing your glutes and activate your core muscles to maintain your balance. Pass the dumbbell in the opposite direction at the halfway mark while performing this exercise for 60 seconds in total. Do this for 60 seconds for 3 repetitions on each side.

This is a great exercise to gain more strength, balance and proprioception in your knee and hip and core stability after a knee ligament injury. If you have pain or are unsure about the exercise, consult your local physiotherapist before continuing.