Can’t Stand on One Leg? Here’s What It Means, and What to Do About It
This Article is part of the SoF Quick Read Series: Trimmed-down, real-life strategy guides for handling everyday balance moments. Lighter reads. Still grounded in science. Always worth your time, and linked to deeper articles for when the itch to learn arises.
Essential Points:
Struggling to stand on one leg isn't just a clumsy moment—it’s a sign your balance systems (vision, vestibular, and somatosensory) may need a tune-up, especially as you age.
Poor single-leg balance is linked to higher fall and mortality risks, but the good news is it’s highly trainable with simple daily habits and targeted exercises.
Improving your balance isn't just physical—it rebuilds confidence, freedom, and trust in your body so you can age stronger, not slower.
Ever tried standing on one leg while putting your pants on, and nearly body-slammed the ground instead?
Yeah, same. Don’t worry, it doesn’t mean you’re broken or doomed to a future wrapped in bubble wrap. But it is your body waving a tiny flag saying, “Hey, a little help here?”
Balance problems are sneaky things that creep up on you. You don’t think about your balance until your legs go wobbly all of a sudden. Maybe it’s trying to put on socks standing up. Or realizing you subtly cling to the wall in a crowded hallway. Or, as previously mentioned, doing the awkward “one-leg hop of shame” after attempting to put on your pants.
If standing on one leg feels like a circus act sometimes, you’re not alone. But it is worth paying attention to. Because this simple little test actually tells us a lot about how your body’s aging, adapting, or (let’s be honest) quietly revolting.
Let’s dive into what’s going on, and more importantly, how you can fix it.
Your Bad Balance Isn’t Just Terrible Luck, It’s a System on Snooze
Your ability to stand on one leg taps into three major balance systems working together:
Your eyes (the visual system)
Your inner ear (the vestibular system)
Your muscles, joints, and skin (the somatosensory system)
When you feel off balance, it’s often because one (or more) of these systems is lagging behind. Maybe your feet aren’t giving your brain enough feedback. Maybe your ankles are stiff and the proprioception (your ability to tell where your limbs are) is a bit skewed. Maybe your inner ear is sending signals like it’s had a few cocktails, and your vestibular system is a little tipsy.
And no shame, this is common, especially after the age of 50. These systems can start to dull a little from disuse. Like any muscle or skill, balance is “use it or lose it.” The trouble is your body is a master of compensation. It can hide imbalance for a long time like a pro, until one day it just can’t quite keep up the act anymore.
Nerdy Note: One study showed that difficulty standing on one leg for more than 10 seconds was associated with higher risk of falling and higher risk of mortality in older adults. (1) Not to be dramatic, but your balance REALLY matters.
The One-Leg Test: Why It’s the Body’s Health Check Engine Light
Try this:
Stand barefoot near a counter or wall.
Cross your arms.
Lift one foot and time how long you can hold without wobbling or touching down.
How long did you last?
60+ seconds: You are a pro and deserve a medal.
30+ seconds: You’re golden-ish (for now).
15–30 seconds: Could use a tune-up.
<10 seconds: Time to train this up ASAP.
If one leg is dramatically worse than the other, that’s a red flag, too. You may be compensating for old injuries or muscle imbalances without even knowing it.
Why it matters: Poor single-leg balance increases your fall risk, messes with your walking and running form, and can make activities like hiking, dancing, or even climbing stairs feel harder than they should.
What to Do: Build It Back, One Wobble at a Time
Here’s the good news: balance is super trainable. You don’t need fancy gear. You don’t need hours a day. You just need consistency, attention, and the willingness to wobble a little.
Try These:
The Toothbrush Test: Brush your teeth while standing on one leg. Start with eyes open, then close one eye, then both. Weirdly hard. Weirdly effective. Try and go a whole brushing session without ever touching the ground.
Barefoot Time: Walk around your house without shoes. This strengthens the tiny stabilizer muscles in your feet and ankles, while also stimulating the sensory nerves in your feet. Start with short sessions, and elongate as you feel comfortable.
Single-Leg Stands with Support: Stand on one leg while lightly touching a counter for safety. Shift your weight, play with your arms, turn your head. Make it dynamic and move to bolster your balance systems.
Add Movement: Try step-ups, lunges, or single-leg deadlifts (no weights needed). These mimic real-life movements and incorporate asymmetrical balance challenges.
Add Play: The single best way to improve your one-legged balance is to make it fun. Play and make up balance challenges for your self no matter how non-sensical it seems. Play and challenge lead to more time on one foot.
Start with just 5-10 minutes a day of these. Seriously. That’s it. Do it during TV commercials or while waiting for your coffee to brew. A little today, goes a long way tomorrow.
Balance Isn’t Just Physical, It’s Mental and Emotional, Too
Here’s the thing no one talks about, falling or feeling unsteady can quietly drain your confidence. You start moving more cautiously. Avoiding certain situations. You stop trusting your body, and you stop living the life you love.
But when you train your balance, even a little, you get that confidence back. It’s a reminder that you are adaptable. That your body listens and responds when you put in the reps.
Balance training isn’t just about not falling. It’s about standing tall, moving freely, and not living in fear of your feet betraying you in front of strangers.
Final Thoughts: From Wobbly to Bulletproof
Test yourself today and try the single leg balance test. Be honest with yourself and reverse any imbalance as soon as you can. The earlier you start, the better off you’ll be in your later years, and the more you can enjoy life now. If you’re ready to take your balance training seriously, but still want to keep it easy and doable from the comfort of your home, I’ve got you.
Check my Beginner to Intermediate Balance Program. It’s a simple, customizable, science-backed routine designed for real people, not acrobats. You’ll learn how to train all aspects of your balance from the ground up, build your confidence, and avoid the "uh-oh, I’m going down" moments that sneak up with age.
Because aging better isn’t about avoiding the birthday candles. It’s about showing up stronger, steadier, and more confident than you ever have been no matter your age.
Remember: You’re not “too old,” “too clumsy,” or “just bad at balance.” You’re just not trained, yet.
Let’s change that. One leg at a time.
If you want a deeper dive on single leg balance, make sure to check out this article: The Power of Single-Leg Balance: Why It’s Vital for Your Health and Longevity
Reference
Araujo CG, De Souza E Silva CG, Laukkanen JA, et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine. 2022;56(17):975-980. doi:10.1136/bjsports-2021-105360
