The best examples of single-leg balance exercises for injury prevention

Real examples of single-leg balance exercises for injury prevention

Let’s start with the good stuff: practical, real examples of single-leg balance exercises for injury prevention that you can use today. These aren’t circus tricks. They’re simple, repeatable drills that help you stay on your feet and out of the athletic trainer’s room.

1. Single-leg stand (the foundation exercise)

If you want the best examples of single-leg balance exercises for injury prevention, this is the one everything else builds on.

Stand tall, feet hip-width apart. Shift your weight onto your right leg and slowly lift your left foot off the floor, bending the knee slightly. Keep your hips level, eyes looking straight ahead, and core gently braced. Hold for 20–30 seconds, then switch sides.

To make it harder, stand on a folded towel or foam pad, or try turning your head slowly side to side while balancing. This mimics the real-life challenge of staying stable when your attention is somewhere else—like looking for a pass in a game or checking traffic while stepping off a curb.

Why it helps: Research on single-leg stance shows strong links between better balance and lower risk of falls and lower-limb injuries, especially in older adults and active populations. The CDC and NIH both emphasize balance training as part of fall and injury prevention programs for adults and athletes.

2. Single-leg Romanian deadlift (hip hinge balance)

Here’s a more advanced example of a single-leg balance exercise for injury prevention that also strengthens your hamstrings and glutes.

Start standing on your right leg with a slight bend in the knee. Hinge at your hips, sending your chest forward while your left leg extends straight back behind you. Keep your back flat and your hips square to the floor. Reach your hands toward the ground or your shin, then return to standing.

You’ll feel your right foot working hard to grip the floor and your hip muscles firing to keep your pelvis from tipping. That control is exactly what protects your hamstrings and knees when you decelerate or land from a jump.

To progress, hold a dumbbell or kettlebell in the opposite hand from the standing leg. This adds a rotational challenge, making it one of the best examples of single-leg balance exercises for injury prevention in cutting and pivot-heavy sports.

3. Single-leg calf raise with balance

Ankles are repeat offenders when it comes to sports injuries. This exercise targets them directly.

Stand near a wall or countertop for light support. Shift onto your right leg, lift your left foot off the floor, then rise up onto the ball of your right foot. Pause at the top, holding your balance for 1–2 seconds, then lower slowly. Repeat for 8–12 reps before switching sides.

The key is slow, controlled movement—not bouncing. Over time, this improves strength and balance in the calf and ankle, which may reduce the risk of sprains and Achilles issues. Many physical therapists use this as a real example of single-leg balance work in return-to-sport rehab protocols.

To progress, move away from support or perform the calf raises on a step so your heel can drop below the step at the bottom.

4. Single-leg mini squat (controlled knee alignment)

If your knees cave inward when you squat or land, this one’s for you.

Stand on your right leg with your left leg slightly in front or behind you, hovering off the ground. Push your hips back and bend your right knee into a shallow squat—just a few inches—then stand back up. Keep your knee tracking over your middle toes and avoid letting it collapse inward.

This is a powerful example of a single-leg balance exercise for injury prevention around the knee. It trains the glutes and hip muscles to control the thigh bone so the knee doesn’t take all the stress.

To progress, reach your arms forward or hold a light weight. To regress, lightly tap your toes of the non-working leg on the floor for balance.

5. Single-leg balance with reach (3-direction reach)

Real life doesn’t happen in straight lines, and your balance training shouldn’t either.

Stand on your right leg. With your left foot, lightly tap the floor in front of you, then back to center. Next, tap out to the side, then back. Finally, tap diagonally behind you, then return to center. That’s one cycle. Move slowly and keep your chest tall.

This pattern is inspired by the Y-Balance or Star Excursion Balance Test used in sports medicine to screen for injury risk. Studies have shown that poorer performance on these kinds of multi-directional reach tasks is associated with a higher risk of lower-limb injuries in athletes.

Because it mimics cutting, reaching, and awkward landings, it’s one of the best examples of single-leg balance exercises for injury prevention in sports like basketball, soccer, and volleyball.

6. Single-leg balance with opposite arm press or row

Now we bring the upper body into the mix.

Attach a resistance band to a door or sturdy anchor at chest height. Stand on your right leg, facing the anchor for a row, or facing away for a press. Lift your left foot off the floor. Perform slow band rows or presses while maintaining your balance.

Your core and hip muscles have to work overtime to keep your body from twisting or tipping. This is a great real example of how single-leg balance training can blend into strength work, especially for athletes who need to stay stable while pushing, pulling, or fending off opponents.

7. Single-leg hop and stick (landing control)

Once you’ve built a base, you can add a light plyometric challenge.

Stand on your right leg, then hop forward a short distance and “stick” the landing on the same leg. Your goal is to land softly, with your knee bent and your chest up, and hold your balance for 2–3 seconds before resetting.

This is a sport-specific example of a single-leg balance exercise for injury prevention because it teaches your body how to absorb impact safely. Poor landing mechanics are linked to ACL and other knee injuries, especially in cutting and jumping sports.

Start with small hops and a soft surface. If your knee caves in or you can’t control the landing, go back to the mini squat and reach drills until you’re more stable.

How to organize these examples of single-leg balance exercises for injury prevention

You don’t need to do every drill every day. Think of these examples of single-leg balance exercises for injury prevention as pieces you can plug into your warm-up or cool-down.

A simple structure for most people:

• Pick one basic balance hold (like the single-leg stand).
• Add one strength-based move (like the single-leg Romanian deadlift or mini squat).
• Finish with one dynamic or multi-directional drill (like the reach pattern or hop and stick), if your body is ready.

Do 2–3 sets of each, 2–3 days per week. You can slot them into a strength session, a running warm-up, or even while you’re watching TV.

If you’re older, returning from injury, or brand new to training, stick with the simpler examples of single-leg balance exercises for injury prevention—like the basic stand, calf raise, and supported mini squat—until those feel steady.

Why single-leg balance helps prevent injuries

Let’s keep this simple. When you stand, land, or push off one leg, your body has to:

• Control your foot and ankle so they don’t roll.
• Keep your knee from collapsing inward or wobbling.
• Use your hips and core to keep your pelvis and trunk stable.

Single-leg balance drills target exactly those skills.

Research and guidelines from organizations like the CDC and NIH highlight balance and strength training as key parts of injury and fall prevention programs for adults and athletes.

• The CDC notes that balance and strength exercises can reduce fall risk in older adults and recommends them as part of regular activity routines (CDC Physical Activity Guidelines).
• The National Institute on Aging also promotes single-leg balance variations as part of at-home fall prevention work (NIA Exercise and Physical Activity).

In sports medicine research, tests based on single-leg stance and reach—like the Star Excursion Balance Test—have been used to identify athletes at higher risk of lower-extremity injury. Improving performance on these kinds of tasks is one reason the best examples of single-leg balance exercises for injury prevention show up in so many rehab and performance programs.

How to progress the best examples of single-leg balance exercises for injury prevention

Once the basic versions feel easy, you can increase the challenge without making things reckless.

Here are simple ways to level up:

Change the surface. Move from a firm floor to a folded towel, foam pad, or balance pad. This makes your ankle and foot work harder.

Change the vision. Try looking side to side, up and down, or briefly closing your eyes during a basic single-leg stand. Vision is a big part of balance; taking some of it away forces your inner ear and joint receptors to step up.

Add movement. Turn static holds into reaches, mini squats, or small hops. Many of the best examples of single-leg balance exercises for injury prevention combine holding and moving, because that’s what happens in real life.

Add load. Hold a dumbbell, kettlebell, or band. This is especially helpful with Romanian deadlifts, mini squats, and band presses or rows.

Change direction. Use diagonals, rotations, and lateral moves, not just straight-ahead patterns.

The goal is always the same: steady, controlled movement with good alignment. If your knee is wobbling all over or you’re constantly catching yourself with your free foot, scale back.

Safety tips before you try these examples of single-leg balance exercises for injury prevention

• Stand near a wall, counter, or sturdy chair when you’re learning.
• Go barefoot or wear flat, stable shoes so your foot can grip.
• Keep your knee slightly bent; locking it out makes balance harder and less comfortable.
• Stop if you feel sharp pain in a joint. Mild muscle fatigue or a bit of shaking is normal; pain is not.
• If you have a history of falls, serious balance issues, or recent surgery, check in with a medical professional or physical therapist before you start.

For more background on safe exercise and joint health, you can browse guidance from sources like the Mayo Clinic (Mayo Clinic – Exercise: How to Get Started) or the National Institutes of Health.

FAQ: Real-world questions about single-leg balance and injury prevention

What are some simple examples of single-leg balance exercises for injury prevention I can do at home?
Easy starting options include the basic single-leg stand, single-leg calf raises next to a counter, and gentle single-leg mini squats while holding the back of a chair. These require no equipment and can be done in a few minutes.

What is the best example of a single-leg balance exercise for runners?
For runners, the single-leg Romanian deadlift is hard to beat. It trains hip stability, hamstring strength, and balance in the same pattern you use when your foot hits the ground. Pair it with a single-leg balance with reach to challenge your control in multiple directions.

How often should I do these examples of single-leg balance exercises for injury prevention?
Most people do well with 2–3 sessions per week. You can add a couple of exercises to your warm-up, cool-down, or off days. Consistency matters more than marathon sessions.

Can older adults safely use these examples of single-leg balance exercises for injury prevention?
Yes, with smart modifications. Older adults often start with supported single-leg stands, gentle calf raises, and small supported mini squats. The National Institute on Aging specifically encourages balance work as part of healthy aging, but if you have medical conditions or a history of falls, talk with your doctor or a physical therapist first.

How long until I notice a difference in my balance?
People often feel more stable within 3–4 weeks of regular practice. Objective changes—like being able to stand longer on one leg or control a mini squat better—tend to show up within 4–8 weeks, especially if you’re consistent.

Do I still need strength training if I’m doing these single-leg balance exercises?
Balance drills are a great piece of the puzzle, but they don’t replace full-body strength work. For the best joint protection, combine these examples of single-leg balance exercises for injury prevention with traditional strength training for your legs, hips, and core.

If you pick just two or three of these examples of single-leg balance exercises for injury prevention and stick with them, you’ll be surprised how quickly your body learns. Less wobble, more control—and a much better shot at staying healthy in the long run.