← EXERCISE LIBRARYBalance
Single-Leg Stance with Eyes Closed
Standing on one leg with the eyes shut, removing vision so the ankle, hip and inner ear do the work. The hardest standard balance hold and only for clients steady with eyes open.
- 01Stand in a corner or beside a counter with a wall within a hand's reach on at least one side.
- 02Confirm you can hold a single-leg stance for thirty seconds with the eyes open before going further.
- 03Stand on one leg with a soft knee, then close the eyes and hold for five to ten seconds.
- 04Open the eyes, reset, and repeat three times per side, building toward twenty seconds as it gets steady.
- 05Regression: close the eyes in a tandem stance with both feet down and one hand on the counter.
- 06Progression: extend the hold to thirty seconds, then add slow head turns with the eyes still closed.
- 01Set up in a corner so there is a wall on two sides.
- 02Open your eyes the moment you start to travel — do not fight it.
- 03Spread the toes and grip the floor lightly.
- 01Attempting this before the eyes-open version is solid — the fall risk is real and there is no reason to skip ahead.
- 02Standing in open space — with vision removed there is no way to find support quickly.
- 03Holding on until you topple — coming out early and repeating is what builds the capacity.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.