Single Leg Stand

Single Leg Stand

The single leg stand is a great way to work on your both your balance and your core strength. 

The best part? It’s super simple and the kind of exercise you can do just about anywhere!

Balance is Key

Balance exercises have been popular throughout history as a way to support clarity and strength in the core and lower body. Exercises like the single leg stand have evolved to focus on both grounding the body and keeping stability at the forefront of a well-rounded exercise routine. 

When the average person walks, they spend 40% of time with one foot on the ground. This means that without proper balance exercises, it can get harder to walk the older we get. 

The Single Leg Stand for Injury Prevention

Working on your balance can help with injury prevention. 

If you’re not a very steady person – whether due to previously sustained injury or medical conditions that may affect you – balance exercises like the single leg stand are great for working on stability. 

Take your Stance

One of the great things about the single leg stance is that it can be done just about anywhere. 

Of course, if you’re currently in rehab for an injury, you’ll want to check with your physical therapist to get a measurement on your current balance.

To get ready: 

  • If you’re less balanced, you may want to find a chair to help keep you steady. 
  • Stand behind the chair and place your hands on the back of it. Keep your feet together. 
  • Make sure that you have visible clock nearby to measure the length of your single leg stand

Getting your Balance On

Once you’re in position: 

  1. Lift your right foot off the ground, making sure to keep your legs apart. 
  2. Keep an eye on the clock to see how many seconds you can stand on one foot. 
  3. Bring your foot down to the ground, and repeat the sequence with your left foot. 
  4. Repeat steps 1-3 for the number of desired repetitions. 

While you’re performing this exercise, be sure to go slowly to accurately work on your balance. 

Staying Upright

As noted, balance is key in our mobility, especially walking – and as we get older, that level of balance begins to deteriorate. 

Additionally, working to perform balance exercises like the single leg stand can help you regain some of your balance, as well as your confidence in instances where you may be recovering from an illness or injury. 

Take the Exercise to the Next Level

Challenge yourself in a few ways: 

  • Use only one hand to brace yourself on your support chair. 
  • Close your eyes while you’re on one foot to challenge your balance. 
  • If you’re feeling confident, stand near your support chair but don’t hold on to it with either hand. 

Keep Balance at the Forefront of your Exercises

This beginner’s exercise is a great way for people of all ages to work on their balance. It’s easy enough to do just about anywhere, and can really help with your overall well-being and, in cases of rehabilitation, your healing process.