Single-Leg Stand

Stand tall, brace lightly, and lift one foot off the floor (knee bent comfortably, not touching the stance leg). Keep the stance hip level (resist the pelvis dropping — work for the gluteus-medius), gaze fixed on a point, and hold. Maintain a quiet, controlled stance with minimal sway; the ankle stabilizers (foot-ankle-rom) make continuous small corrections (ankle strategy; see postural-control).

Coaching:

• Always perform near a wall, counter, or sturdy chair so a hand is available — essential for older or unsteady trainees (see fall-prevention-overview).
• Keep the stance foot's tripod (big toe, little toe, heel) grounded; avoid gripping with the toes excessively.
• Train both legs; note side-to-side differences.

Progressions (see balance-training-progression):

• Reduce hand support (two fingers → one finger → none).
• Increase hold time (a steady ~30 s is a common target before progressing).
• Close the eyes (see eyes-closed-progression).
• Add head turns, arm reaches, or a ball toss (dynamic).
• Move to a balance pad/foam, then BOSU/wobble board (unstable surface). Regression: semi-tandem or exercise-tandem-stance with both feet down.

• Hold a one-leg stance; stance hip level (gluteus medius), quiet ankle.
• Train near support; both legs; ~30 s steady hold a common progression target.
• Progress: less hand support → eyes closed → dynamic (head turns/reaches) → unstable surface.
• A core fall-prevention and Otago-program balance exercise.

• balance-training-progression — its place in the progression staircase.
• eyes-closed-progression — primary progression.
• exercise-tandem-stance — easier regression.
• gluteus-medius — keeps the stance hip level.
• foot-ankle-rom — ankle-strategy corrections.