Single Leg Balance
Every step we take involves a moment on one leg. Practising single leg balance, with a hand on a counter for safety, trains the muscles and reflexes that keep you upright. It is a core part of fall prevention programmes for older adults, and of recovery after ankle sprains.
Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.
How to do it
- 1
Stand tall facing a kitchen counter, with one or both hands resting on it.
- 2
Shift your weight onto one leg.
- 3
Slowly lift the other foot a few centimetres off the floor.
- 4
Hold for up to 10 seconds, keeping your body tall and looking ahead.
- 5
Put the foot down, rest, and repeat on the other leg.
How many
5 holds on each leg, once or twice a day. Build up to 30 seconds per hold.
Common mistakes
Looking down at your feet. Look ahead at a fixed point.
Leaning heavily on the counter. Rest your hands lightly, ready to grip if needed.
Leaning the body to one side. Stay tall.
Make it easier
Hold the counter with both hands, or just lift the heel and keep the toes touching the floor.
Make it harder
Hold with one finger, then hover your hand just above the counter. Later, try turning your head slowly from side to side while balancing.
Who it helps
When to stop and check
Always stand at a counter or sturdy support, never in the middle of a room, and clear the floor around you. If your parent has fallen recently or feels very unsteady, have someone stand beside them, or begin with a physiotherapist on a video call.
Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.
Get my form checkedFrequently asked questions
How long should an older person be able to stand on one leg?
Is balance training safe for my elderly parent at home?
Related
More ankle, calf and balance exercises
Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra