Think balance doesn’t matter unless you’re a gymnast or tightrope walker? Think again. Your ability to stand on one leg isn’t just a quirky party trick; it’s a viable indicator of your neuromuscular health, joint stability, and longevity. Research shows that poor balance in midlife and beyond is strongly associated with a higher risk of falls, injuries, and even earlier mortality.

But here’s the good news: balance is trainable. And the single-leg stand is one of the simplest ways to gauge how your body is holding up. It challenges your ankle, knee, and hip stability, tests your core strength, and keeps your coordination dialed in.

In this article, you’ll learn how to test your single-leg balance correctly, discover what your result says about your stability and fitness, and get expert strategies to improve. No balance board required—just your body and a little patience.

How to Test Your One-Leg Balance

This test is straightforward but surprisingly humbling. It’s harder than it looks, especially if you don’t regularly train stability and control.

How to Do It (Step-by-Step)

1. Stand tall with your feet together and arms relaxed at your sides.
2. Lift one foot off the ground, bending the knee to roughly 90 degrees so your thigh is parallel to the floor.
3. Keep your arms down by your sides or on your hips.
4. Start your timer the moment your foot leaves the floor.
5. Hold your position without hopping, swaying, or putting your foot down.
6. Stop the timer when you lose balance, touch your raised foot to the ground, or uncross your arms (if folded).
7. Repeat on the other leg for a complete picture of your balance abilities.

Tip: For an added challenge (or to level up your testing), try closing your eyes—just make sure you’re near something sturdy to catch yourself.

What Your Balance Time Says About Your Stability

So, how long can you stay strong on one leg without toppling over? Your result can reveal much about your lower body strength, core control, joint health, and neurological function.

• Below Average: Under 10 seconds. You may have underlying weaknesses in ankle, knee, or hip stability. It’s time to start s training your balance.
• Average: 10 to 20 seconds. Your stability is decent but has room to improve. You likely have some muscle imbalances or coordination issues to address.
• Above Average: 21 to 40 seconds. Solid! You’ve got good proprioception and neuromuscular control. Your balance training is paying off.
• Exceptional: 41+ seconds. Elite-level control. Your lower body is strong, your core is locked in, and your nervous system is finely tuned.

How to Improve Your Balance & Stability

If your test didn’t go as planned, don’t sweat it—balance is a skill that can be trained and improved. Use these go-to exercises and training strategies to level up your stability.

Balance-Building Exercises:

• Single-Leg RDLs (Romanian Deadlifts): Strengthen hamstrings, glutes, and improve balance on one leg.
• Toe-to-Heel Walks (Tightrope Walks): Train foot control and proprioception.
• Standing Knee Drives: Challenge core and hip stability while mimicking natural movement patterns.
• Bird Dog Holds: Build cross-body core and shoulder-hip coordination.
• BOSU or Balance Pad Work: Add an unstable surface to train joint stability and reaction time. This is for more advanced fitness levels!

Form Tips:

• Focus your eyes on a still point in front of you to help stabilize your body.
• Engage your glutes and core to lock in control from your trunk down.
• Spread your toes and grip the ground to activate your foot muscles.
• Keep a soft bend in your standing knee—don’t lock it out.

How Often to Train & Retest

Improving balance doesn’t require hours of your time—it just needs consistent practice and progressive overload, like strength training.

• Incorporate balance work 3 to 4 times weekly, especially during your warm-up or cooldown.
• Add challenges gradually: eyes closed, soft surfaces, resistance bands, or movement.
• Retest your single-leg balance every 3 to 4 weeks to track progress and stay motivated.
• Pair balance work with strength training for your feet, hips, and core to build a rock-solid foundation.

Final Thoughts:

Balance might not be flashy, but it’s one of the most underrated pillars of fitness. If you can hold your ground, you’re setting yourself up for better athletic performance, injury prevention, and long-term health. So the next time someone asks how strong you are, don’t just flex—stand tall, lift one foot, and let your stability do the talking.6254a4d1642c605c54bf1cab17d50f1e

References

1. Xing, Liwei et al. “Falls caused by balance disorders in the elderly with multiple systems involved: Pathogenic mechanisms and treatment strategies.” Frontiers in neurology vol. 14 1128092. 23 Feb. 2023, doi:10.3389/fneur.2023.1128092

Jarrod Nobbe, MA, CSCS