3 Ways to Test Your Balance
Strength gets the spotlight. Balance keeps you in the game.
At the foundation of every movement you perform is something called your base of support, the area beneath you that keeps you stable. When your feet are shoulder-width apart, your base is wide and stable. When you narrow that stance, think split squats, single-leg work, or even walking, your base shrinks.
And when the base narrows?
Your body must create more stability to stay in control.
That’s not a bad thing, it’s a trainable skill.
The challenge is this: Balance naturally declines as we age if we don’t practice it. But like strength, it responds quickly to intentional training.
Here are three simple ways to test and improve yours:
1. The Single-Leg Stand Test
Test: Stand barefoot on one leg without holding onto anything.
Can you maintain control for 20–30 seconds without your hips shifting or foot gripping excessively?
Improve: Practice daily.
Progress by:
-Turning your head side to side
-Closing one eye
-Standing on a softer surface
Balance improves when your nervous system is challenged — not when it’s comfortable.
2. Split-Stance & Lunge Control
A split stance narrows your base front-to-back. That demands coordination from your foot, ankle, hip, and core.
Test: Lower into a slow, controlled split squat. Can you stay steady without wobbling or shifting weight excessively?
Improve: Slow the movement down. Add pauses at the bottom.
Control > speed. This builds usable stability for stairs, sports, and real life.
3. Controlled Transitions (Dynamic Balance)
Balance isn’t just static — it’s about moving in and out of positions with control.
Test: Step forward and lift the back leg, pause and control (own) that position, and then return. Likewise, explore performing that backwards and laterally by stepping (backwards or sideways) then pausing to control (own) that position, and then return.
Do you own the position — or do you rush through it to put your foot down so that you regain a large base of support?
Improve: Add 2–3 second pauses during step-ups, lunges, and lateral movements.
Stability during transitions is where injury prevention lives.
Why This Matters:
Falls and instability aren’t just concerns later in life, they start with small losses in coordination and control.
Training balance:
- Improves joint resilience
- Enhances athletic performance
- Protects you long term
- Builds confidence in movement
Strong isn’t just how much you lift. Strong is how well you control (own) it.
Let’s finish strong & stable.
Kevin Ford, DPT, OCS, CMPT, FAAOMPT, Dip. Osteopractic, CSCS
(803) 800-4606
www.UpwardsPT.com