Find out why you can't maintain balance on one leg

Why you can't maintain balance on one legFor many people, exercising is part of their daily routine; however, balance is something that can be neglected but that is as fundamental as doing weights or cardio.

Balance is very important, but also to be able to perform the exercises the way it has to be. However, it can decrease gradually with age and can also be affected by the lifestyle that can be led due to employment or work.

If you can't maintain balance by standing on one leg,your body may be warning you that something isn't right. Find out with me what he may be "telling" you and how to fix those problems properly.

Find out why you can't maintain balance on one leg

Body signals if you can't maintain balance on one leg

1. You have a weak gluteus medius

Many people, as they enter adulthood, may begin to feel pain in their knees. In many cases it can be believed that it is a result of wear and tear on the joints. However, the reality is that knee pain can be associated with lack of balance and weak muscles such as the "gluteus medius".

The muscle known as the gluteus medius plays a very important role in the ability that human beings have to balance ourselves. This muscle runs along the side of the pelvis and is responsible for stabilization while walking, running, or performing any activity with only one leg. Therefore, if this muscle does not have the proper strength, it can cause tensions in the leg, including the knee, thus producing joint discomfort.

1.1 Modified side plank

One way to strengthen the gluteus medius is with this exercise. To do it correctly, follow these steps:

  • Lie on your side, placing your elbow on the floor to support your upper body.
  • Bend your knees and place your feet behind your body.
  • Lift your hips off the floor and push them toward the ceiling, keeping your body in a straight line.
  • As you become more comfortable with this exercise, extend your legs and maintain balance on the sides of your feet, keeping your legs stacked and your body in a line.

2. You have weak ankles

If you feel that your ankles are wobbling or that when doing a physical activity they bend easily, it may be that some of the muscles of the feet are underdeveloped or weak and that is why it is difficult for you to maintain their balance.

People with little control in the middle of the foot often have difficulty maintaining the tripod position. To achieve this, the foot must have in its support a contact in three points.

The first point is the lower ball of the thumb, the second point is the lower ball of the little finger and the third point is the face of the heel. If you notice that your foot does not make good contact at these three points, you should do some exercises, such as the Romanian deadlift

2.1 Romanian deadlift to strengthen the ankles

  • Stand with your feet hip-width apart.
  • Advance your right foot on the ground with a slight curve in your knee.
  • Start lifting your left leg straight behind your body, simultaneously tilting your upper body forward like a rocker.
  • Once your left leg and upper body are parallel to the ground, use your right buttocks and hamstrings to lower your left leg and stand again.
  • Repeat this movement on your left leg.

3. You have a poor posture

The reality is that most jobs and jobs today involve sitting in front of a computer for a day of more than 6 hours a day. This causes people to slouch, bringing the top of their trunk forward and shrugging their shoulders.

This incorrect posture,which is very common today, diverts the center of mass of the body, making it more difficult for the feet to maintain correct contact with the foot and thus causing a loss of balance.

If this is your case, one way to improve this situation is by taking walks of at least 30 minutes three times a week and doing chest stretching exercises. You can do them by following the steps below:

  • Sit in a chair with your legs hip-width apart, your feet planted on the floor, and your back straight.
  • Place your hands behind the base of his neck, with his elbows facing the sky.
  • In an inhalation, lift your chin and push your chest outward, leaning back slightly and pulling your elbows back.
  • As you exhale, return to the straight spine position, bringing your chin and neck to the neutral position.


As can be evidenced, the fact that many adults have a hard time maintaining balance on one leg may be due to a weakening in certain muscles responsible for stability. Therefore, working muscles, such as the gluteus medius or the muscles of the feet, can bring significant improvements in balance.
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