How to Do a Single Leg Stance: Techniques, Benefits, Variations Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Strength Beginners How to Do a Single Leg Stance Proper Form, Variations, and Common Mistakes By Laura Inverarity, DO Laura Inverarity, DO Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist. Learn about our editorial process Updated on July 05, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT Medically reviewed by Michael Lau, PT, DPT Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print Verywell / Ben Goldstein Targets: Balance, leg strength Equipment Needed: Chair, bar or other stability aid Level: Beginner Many injuries and medical conditions can affect your balance and leave you feeling unsteady on your feet. An ankle sprain, for example, can leave you with balance deficits due to tears in the soft tissue that carries balance input to the brain. People who suffer from a stroke also often have severe balance problems that make walking difficult. We also lose balance as a result of the normal aging process. Benefits The ability to stand on one leg is important. When walking, you spend about 40% of your time with one foot on the ground as the opposite leg is moving through the air. The single leg stance is a simple, but very effective exercise for improving balance. Improving your balance can help improve sports performance, and it may help you prevent falls that can cause serious injury. Step-by-Step Instructions Before you start balance exercises, your physical therapist may want to get a baseline measurement of your balance to track your progress. Balance tests like the functional reach test or the single leg stance test can give you an idea of how well your body's balance systems are working. To perform the single leg balance test: Stand upright with your feet together. Remain safe while performing the test; have a stable object like a chair or kitchen counter nearby so you can grab it if you start to feel unsteady.Lift one foot off the ground. Do not to allow your legs to touch (this may give you extra stability).Watch a clock to see how many seconds you are able to stand on one foot and record this number.If you are able to stand on one foot for 60 seconds or greater, try the single leg stance test while standing on a soft surface like a pillow. Once you have this baseline test result, practice the single leg stance balance exercise. As with the test, position yourself behind a chair or next to something stable. Hold on to the chair back with both hands.Lift one leg off the ground, slowly.Maintain your balance while standing on one leg for 5 seconds.Return to the starting position and repeat 5 times. Try to increase the time spent standing on one leg.Perform with opposite leg. Common Mistakes This is a beginner exercise. Go slowly and be sure you have support and you should be able to perform it safely. If you have any questions or concerns, talk to your doctor or physical therapist. Modifications and Variations This exercise can be intensified as balance stability improves. By progressively challenging your balance, you can see improvement in your stability. Need a Modification If you feel you are not yet ready for this exercise, talk to your physical therapist about other ways to work on your balance. Up for a Challenge As the single leg stance exercise becomes easier, you may be able to progress to more advanced balance exercises, but check in with your PT before trying anything too challenging. Boost the intensity and challenge of the single leg stance exercise with these changes: Hold onto the back of the chair with only one hand.Stand near the chair for safety, but do not hold on.Close your eyes while standing on one foot.Stand on a soft, squishy surface like a pillow or a piece of foam.Lift your leg off the ground one inch higher.Perform the T-stance exercise, in which you extend your lifted leg out behind you, keeping your back and pelvis level. Safety and Precautions The ability to stand on one leg is important to remain safe while walking and moving around. Adequate single leg balance may be one component of your balance rehab program. Visit your PT and learn how to safely measure your balance and perform the single leg stance balance exercise to ensure you maximize your functional mobility and stability. Before doing this or any other exercise program for balance, check in with your doctor to be sure that the exercise is safe for you to do. Try It Out Incorporate this move and similar ones into one of these exercise programs: 3 Exercises to Prevent Falls 5 Exercises for Better Balance Advanced Balance Exercises 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Jonsson E, Seiger A, Hirschfeld H. One-leg stance in healthy young and elderly adults: a measure of postural steadiness? Clin Biomech (Bristol, Avon). 2004;19(7):688-694. doi:10.1016/j.clinbiomech.2004.04.002. Hrysomallis C. Balance ability and athletic performance. Sports Med. 2011;41(3):221-232. doi:10.2165/11538560-000000000-00000. By Laura Inverarity, DO Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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