Fitafter50
Search

Exercise Library / Single-Leg Stand

Single-Leg Stand

Standing on one leg trains the balance system that keeps you upright if you stumble.

A woman standing on one leg at her kitchen counter, practicing balance.

What this exercise does

Standing on one leg trains the balance system that keeps you upright if you stumble. Practising it a little each day is one of the most useful things you can do for your balance.

At a glance

Muscles worked
Ankles, Hips, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Stand next to a counter or chair with one hand lightly on it.
  2. Shift your weight onto your left foot.
  3. Lift your right foot a few inches off the floor.
  4. Hold for 10 seconds, looking at a spot ahead.
  5. Lower, rest, and switch legs. Do 2 to 3 on each side.

Common mistakes

  • Gripping the support hard.
  • Looking down at your feet.
  • Locking the standing knee.

Make it easier or harder

Make it easier

Keep your toes touching the floor, or hold on with both hands.

Make it harder

Let go of the support, close your eyes briefly, or hold for 30 seconds.

Keep it safe

Always stand next to something you can grab. Practise at the same time each day, with shoes or bare feet on a non-slip floor.

Back to all exercises