Balance

One-leg stand

Balancing on one leg with a wall for back-up — simple, effective balance training.

Beginner Low impact Wall
Movement diagram for One-leg stand: standing tall to standing on one leg
Original diagram — start and finish positions.

How to do it

  1. Stand facing a wall with your arms outstretched and your fingertips touching it.
  2. Lift your left leg, keeping your hips level and a slight bend in the standing leg.
  3. Hold for 5 to 10 seconds, then gently place your foot back on the floor.
  4. Repeat on the other side. The NHS suggests 3 on each side.

Form tips

  • Fix your gaze on a point ahead.
  • Use as little support from the wall as you can.

Common mistakes

  • Locking the standing knee.
  • Hitching one hip.

Easier and harder

Make it easier

Lift the foot only slightly and keep both hands on the wall.

Make it harder

Use one finger, then no hands; then try with your eyes closed (with support nearby).

Watch

Exercises to improve balance and muscle strength — Royal Osteoporosis Society on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Sources

  1. NHS: Balance exercises — checked 3 Oct 2026
  2. Royal Osteoporosis Society: Exercise to help your balance — checked 3 Oct 2026

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