Single-leg stand

How to do it

1. Stand side-on to the counter with a hand resting on it.
2. Shift the weight onto one foot and lift the other a few centimetres.
3. Stand tall with the hips level and the eyes on a fixed point ahead.
4. Lighten the hand to fingertips, then let go when you can.
5. Hold for the set time, then switch legs.

Common mistakes

• Leaning the torso over the standing leg.
• Holding the breath.
• Locking the standing knee hard.

Breathing and tempo

Breathe slowly and steadily; holding the breath makes balance harder. Stand still rather than rushing; there is no tempo, just the hold.

Make it harder or easier

Harder: Close the eyes, stand on a cushion, or turn the head slowly side to side, always with the counter in reach.

Easier: Keep the toes of the free foot touching the floor, or keep the whole hand on the counter.

Sets and reps

Beginners: 2-3 holds of 20-30 seconds, resting 30-60 seconds between them.

Progressing: 3 holds of 45-60 seconds, then move to the harder version.

Safety

• Always keep support within reach.
• See a doctor about dizziness or falls; balance training helps, but causes need checking.

Swaps

Nothing in this list trains the same muscles the same way; use the easier or harder version above.