Single-Leg Stance Balance Exercise | Standing Balance for Older Adults
The single-leg stance balance exercise is a standing position where one foot is lifted off the ground while maintaining balance on the other.
It is one of the most effective exercises for improving balance/stability, coordination, and fall prevention in older adults.
Practising this exercise strengthens the ankles, legs, and core, while building confidence for daily activities such as walking and stair climbing.
How to Do the Single-Leg Stance Balance Exercise Safely
INSTRUCTIONS:
Stand tall with your feet together.
Slowly lift one foot off the floor, keeping the knee slightly bent.
Balance on the standing leg while keeping your chest lifted and core engaged.
Look straight ahead and hold steady.
Hold the position for 20–60 seconds, then switch legs.
TIPS:
Keep your gaze fixed on a point ahead to help with balance.
Engage your core and avoid leaning to one side.
Keep the standing knee soft, not locked.
Stand near a sturdy chair, wall, or table for safety.
MUSCLES WORKED:
Ankle stabilisers
Quadriceps (front of thigh)
Glutes (hip stabilisers)
Core muscles
Postural muscles of the spine
BENEFITS:
Strongly challenges balance and stability.
Builds confidence in standing on one leg.
Improves ability for daily activities like stepping, walking, or climbing stairs.
Helps reduce risk of falls by improving single-leg control.
BEGINNER VERSION:
Hold on lightly to a sturdy chair or table for support.
Start with very short holds (5–10 seconds) and build up gradually.
PROGRESSION OF EXERCISE:
Hold closer to 60 seconds as balance improves.
Try turning your head side-to-side while balancing.
Lift your arms overhead or out to the sides to increase the challenge.
Progress to dynamic balance moves (e.g., single-leg stance with small leg swings).