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Whole bodySingle-leg balance · Level 2 of 4: Foundation

Supported one-foot stand

Stand on one foot for a few seconds, holding support.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A kitchen counter or sturdy table

Getting into position

  • Stand facing a counter, holding it with both hands.
  • Feet hip-width apart.

How to do it

  1. Shift your weight onto one foot.

  2. Lift the other foot just clear of the floor.

  3. Hold, then set the foot down and swap sides.

Keep in mind

  • Stay tall through the standing side.
  • The foot only needs to clear the floor.

Where you should feel it

The ankle, foot and side of the hip of the standing leg.

Stop or change something if you feel

Pain in the standing knee or hip, or dizziness.

A gentler starting point

Keep the toes of the lifted foot resting on the floor.

When it feels easy

Hold on with one hand, then fingertips.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Hold the counter with both hands and lift one foot just clear of the floor.

    3 per side × hold 5–10 s

    Move on when: You hold 10 seconds each side steadily.

  2. Hold for longer.

    3 per side × hold 10–20 s

    Move on when: You hold 20 seconds each side, two sessions running.

  3. Hold with one hand.

    3 per side × hold 10–20 s

    Move on when: You hold 20 seconds each side without needing your second hand.

Easier version
Unload one foot while holding support coming soon
Next level up
One-foot stand with lighter hand support coming soon

Levels in single-leg balance

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startUnload one foot while holding support coming soon
  2. Level 2 · FoundationSupported one-foot stand (this page)
  3. Level 3 · More challengeOne-foot stand with lighter hand support coming soon
  4. Level 4 · ExperiencedOne-foot stand with nearby support coming soon

Explore related content.

Everyday focus
Steadiness
Body area
Whole body
Muscles
To be confirmed
Equipment
Chair or stable support, No hand weights needed
Movement format
Standing, Uses a support
Starting point
Starting a routine
Age context
Older-adult focused

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