top of page

The Woodcock exercise technique.

Walking with Leg Lifts - Detailed Instructions

This exercise combines walking with balance challenges to improve vestibular function and proprioception.

Basic Technique

Starting Position:

  • Stand upright with good posture

  • Keep your core engaged

  • Position yourself near a wall or railing for safety initially

The Exercise:

  1. Walk forward 3-4 normal steps, stop, feet together, arms out at your side at a 45-degree angle.

  2. Pause and lift one foot off the ground 2-3 inches

  3. Hold the position for 3-5 seconds while balancing on the standing leg

  4. Lower the leg slowly and controlled while taking a step forward

  5. Continue walking 3-4 more steps

  6. Pause and lift the other knee, hold 3-5 seconds

  7. Repeat for 10-20 total lifts (5-10 per leg)

Progression Levels

Level 1 (Beginner):

  • Walk near a wall, touching it lightly for balance if needed

  • Lift foot only as high as comfortable

  • Hold for 2-3 seconds

Level 2 (Intermediate):

  • Walk without touching the wall

  • Lift the foot 5-6 inches off the ground

  • Hold for 5 seconds

  • Add arm swing opposite to lifted leg

Level 3 (Advanced):

  • Walk with eyes partially or fully closed during leg lifts

  • Add head turns while holding the balance position

  • Extend the hold time to 10 seconds

  • Walk on uneven surfaces or soft mats

Common Mistakes to Avoid

  • Leaning too far to one side

  • Rushing through the movement

  • Looking down at feet (keep eyes forward or at the horizon)

  • Holding your breath (breathe naturally)

Tips for Success

  • Focus on a fixed point at eye level while balancing

  • Keep your standing leg slightly soft (not locked)

  • Engage your core muscles

  • Start with shorter hold times and gradually increase

When to Stop

  • If you feel excessively dizzy

  • If you lose balance repeatedly (use wall support instead)

  • If you experience pain

Practice 2-3 times daily for best results. This exercise is excellent for improving dynamic balance and preparing your vestibular system for real-world movement challenges!

bottom of page