Single-Leg Stand

Execution

1. Shift your weight onto one leg and lift the other foot about 5 centimeters off the floor.
2. Stand tall and fix your eyes on a point on the wall at eye level.
3. Spread the standing foot over three points: the heel, the base of the big toe and the base of the little toe.
4. Hold for 20-30 seconds, then switch sides and hold the same time on each side.
5. When that feels solid, make it harder by closing your eyes or standing on a soft mat.
6. Always keep a wall or table within reach, especially for older adults.

Quick cues

• Eyes on a fixed point.
• Three points of the foot down.
• Stand tall, hips level.
• Keep the wall within reach.
• Eyes closed is the hard version.

Common faults

• Fault: The hip on the lifted side dropping away

  Fix: Squeeze the glute on the standing side and put your hands on your hip bones to feel the tilt.

• Fault: The toes clawing hard at the floor the whole time

  Fix: Let the toes relax and spread the weight between the heel and the bases of the outer toes.

• Fault: Practicing in the middle of the room with nothing to hold

  Fix: Stand an arm's length from a wall so you can touch it the moment you wobble.

• Fault: Only practicing on the steadier side

  Fix: Start with the weaker side and use its time as the target for the other side.