Are you Fit to Run? - Single Leg Stance

Why is it important?

The single leg stance is a strength, balance and coordination challenge. "Ground reaction forces go through one leg at a time in running," says Giles. "This test highlights any discrepancies between right and left leg and hip function, as well as the stability of the entire kinetic chain [trunk, hip, knee and ankle alignment]."

How to test it

With bare feet and your arms outstretched in front of you, lift one foot off the floor in front of the support leg (it needn't be lifted very high), and flex at the hip and knee to lower the body, as if you were going to sit back on a stool. "You'll know if you've done it right if your butt moves before your knee," says Giles.

Score 1 point for each of the following:

• The shin is at 90 degrees to the thigh
• The ankle, knee and hip are in alignment (the knee doesn't collapse in)
• Your heel stays down 
• The waistband stays level (the hip doesn't 'hitch')
• Your trunk is in proper alignment, parallel to the angle of your shin

Scored 3 or less?

If you also score 3 or less for the double leg squat test, focus on improving your score there before worrying about the single leg stance. But if you did OK in the double leg squat, then practise a modified single leg stance with the heel of the lifted foot just touching the floor for additional balance, gradually taking more weight on the support leg as you improve. Alternatively, hold on to a support to help you develop the appropriate balance and strength. Adding step-ups and lunges to your repertoire will also help you improve your single leg stance prowess.