One-leg stand at the counter
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A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.
Stand briefly on one leg while you hold a counter. It practices what every step asks of you.
- Main focus
- Balance
- Level
- Building
- Equipment
- Bodyweight, A counter or table
- Load
- Your body weight
- Stability
- Supported by a seat, bench or wall
- Balance type
- Static balance
Keep something steady within reach: a counter, wall or sturdy chair.
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
A sturdy counter and a clear floor.
How to do it
- Stand facing the counter with both hands on it, feet hip-width apart.
- Shift your weight to your right leg and keep a slight bend in that knee.
- Lift your left foot a little way off the floor and keep your hips level.
- Place the foot back down gently, then switch.
How much
To start: Not a starting exercise. Begin with weight shifts.
As it gets easier: Hold 5 seconds, 3 times on each side. Work up toward 10 seconds.
How it should feel: A small wobble is normal. Your hands stay on the counter.
Make it easier
- Lift the foot just off the floor.
- Use both hands.
Make it harder
- Use one hand, then fingertips.
- Hold for 10 seconds.
Safety
- Always keep a hand on the counter.
- Do not lock the standing knee.
- Do not hold your breath.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
- You feel unsteady and the counter does not settle you.
- You feel pain in your hip, knee or ankle.
Connected exercises
- Standing hip circle · A harder way
- Weight shifts at the counter · An easier way
Other ways to do this movement
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Where this comes from
NHS "One-leg stand": face a wall, fingertips on it, lift one leg, hips level, slight bend in the other knee, hold 5 to 10 seconds, 3 on each side. NIA: standing on one foot is a balance exercise; keep sturdy support nearby. Steps, counts and support advice follow the NHS page; wording and extra safety notes are Fitafter50's own.
- Balance exercises, NHS (England) (Last reviewed 7 Nov 2023).
- Three Types of Exercise Can Improve Your Health and Physical Ability, National Institute on Aging, NIH (Content reviewed Jan. 14, 2025).
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.