08/11/2024
Recently, I shared a post in a Facebook community group about the lack of benefits of the single-leg standing exercise for improving hip stability and preventing falls, especially as we age.
The post sparked a fair amount of interest and led to some lively debate. The main question was whether simply standing on one leg genuinely delivers the stability and fall-prevention benefits often claimed, particularly for older adults.
Personally, I think it might help—but just how effective is it, really?
In my view, many in the health and fitness industry tend to assume that we all walk around with perfect symmetry and ideal posture. The reality, however, is that none of us are perfectly symmetrical, and most of us deal with varying degrees of postural imbalance.
The photos I’ve attached illustrate some key body positions to consider when standing on one leg or both, whether in a stationary position or while moving. If we don’t account for the alignment and stability of the head, pelvis, ribcage, spine, arms, legs, ankles, and feet—each of which may shift, tilt, rotate, or drop when standing or walking—we overlook a significant part of the equation in helping people address pain, movement limitations, gait issues, and posture.
Here are a few common misconceptions when it comes to single-leg standing exercises and stability:
1. Assuming the body will naturally correct its alignment when standing on one leg.
2. Assuming that the correct muscles will automatically activate.
3. Believing that everyone will perform this exercise correctly, without accounting for individual differences.
4. Overlooking what people’s posture actually looks like while they stand on one leg. If they feel or look unbalanced, the assumption is often that they just need more practice.
5. Ignoring that joint stability depends on multiple factors that come into play as we shift weight from one leg to the other, a dynamic process we know as gait.
6. Assuming that single-leg balance exercises are the best way to improve gait and reduce fall risk, which is often misleading.
7. Ignoring the overall influence that these alignment issues may have on the joint health of the body.
The statistics around elderly falls are still quite concerning...why? Are people not doing these types or exercises or are they just not good enough?
The bottom line is, while standing on one leg might have some benefits, it isn’t enough on its own, no matter how widely recommended it may be. To truly help people move better and reduce pain, we need to dig deeper, acknowledge our limitations, and seek a more comprehensive understanding of body mechanics.
