Balance & coordination
One Foot Ahead Hold
Keep space between your feet with one foot about half a foot-length ahead. Plant both feet, look forward and hold this stance; bring your feet level and stand steadily before switching the front foot.
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Practice standing steadily with one foot slightly ahead.
How to do it
- Check that the floor is dry and nonslip and leave one recovery step of clear space around you.
- Start with feet about hip-width apart and move one foot about half a foot-length forward. Keep the feet on two separate tracks rather than one tight line.
- Plant both feet fully, keep the knees relaxed, stand upright, and look at a fixed point ahead.
- Hold this stance and breathe naturally, keeping room to step and regain balance. Widen your stance or end the hold if you hold your breath or stiffen your whole body.
- Return the front foot to a hip-width stance and become steady before changing which foot is in front.
Make it easier
- Widen the side-to-side distance between the feet; reduce the forward offset; lightly touch a support that you have push-tested and confirmed will not rock or slide.
Make it harder
- Optional: Narrow the side-to-side distance slightly without forcing a heel-to-toe line, and always retain room for a recovery step.
Common mistakes
- Placing the feet on one tight line; staring down; locking the knees; clenching the toes against the floor or refusing to step when swaying markedly.
When to stop or adjust
- Repeated need to take a large step or grab an object to avoid falling; dizziness, nausea, numbness, or joint pain; unstable floor or support.