One-leg stand: Use the wall to practise balance

You do not have to let go of the wall to practise a one-leg stand. Your fingertips can stay in contact: the aim is a controlled movement, not a test of courage.

Start with support

1. Face a clear, sturdy wall on a level, non-slip floor. Extend your arms and place your fingertips against the wall.
2. Lift one foot slightly. Keep your hips level and a small bend in the knee of your standing leg.
3. Hold only while you feel steady. The NHS guidance suggests 5–10 seconds as a reference, not a target you must reach.
4. Gently put your foot down and change sides. If you remain comfortable and steady, repeat up to three times on each side.

Why wall support belongs in the exercise

Standing on one leg reduces your base of support. Your body has to adjust your posture, challenging your balance and stabilising muscles. Contact with the wall helps you keep the movement controlled. Standing without support is not a requirement for this version of the balance exercise.

Put control before the clock

If you become unsteady, put your foot down straight away. Build up slowly without forcing the duration or repetitions. If the wall does not provide enough support, do not continue practising alone.

If you have dizziness, acute pain, an increased risk of falling or neurological problems, ask a healthcare professional whether and how to do this exercise before trying it. This is general movement guidance, not treatment or a test to determine your risk of falling.