14 sources: 5 meta-analyses, 1 other design, 4 randomised controlled trials, 4 systematic reviews
Physical · Practice
Single-Leg Balance Progressions
A staged single-leg stance program from supported holds to eyes-closed and reaching variations: one way to carry out what the sources on the concept entry report, standardised effects of 0.65 to 1.29 for sensorimotor and proprioceptive exercise on balance in older adults (Pšeničnik Sluga 2024) and improved dynamic but not static balance from sensorimotor and neurofunctional training (Zhong 2025).
1 of 14 sources behind this entry were read from the abstract only; they are marked in the sources list.
daily or 3-5x/week
Any levelHome
Before you start
Always start beside a solid support; remove vision only when steady with support.
When to seek a professional
- Two or more falls in the past 12 months, or any fall with injury
- Dizziness, lightheadedness, or fainting during standing or movement
- New or worsening unsteadiness, neurological symptoms, or numbness in the feet
- Fear of falling severe enough to restrict daily activity
How to do it
- A progression with a support to hold moves from holding the support, to hands-free, to eyes closed, to adding head turns or reaching, each stage advanced only when the current one is steady.
Daily or 3–5×/week, several 20–30 s holds per leg, ≥6 weeks
The research behind this entry establishes something about dose, but not these exact parameters; treat them as a practical way to apply the finding rather than as the finding itself.
Sturdy counter or rail for supportFor most adultsOlder adultsNew to thisAthletesAt risk of falls
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry (phys.neuromotor.concept-strength-power-balance) studied: balance, proprioceptive, sensorimotor and neuromuscular training and postural control. Pšeničnik Sluga 2024 (meta-analysis, 12 studies) reports standardised mean differences of 0.65 to 1.29 for sensorimotor and proprioceptive exercise on balance in older adults, measured with single-leg stance tests among others, and concludes that the evidence suggests these exercises play a pivotal role in promoting balance and reducing fall risk. Zhong 2025 (network meta-analysis, 49 trials, 3,028 participants) reports that sensorimotor and neurofunctional training improved dynamic balance (SMD -0.92) with no significant effect on static balance. Wiesmeier 2017 (randomised trial) reports that balance training reduced overactive proprioceptive feedback and restored vestibular orientation in elderly subjects. The full account, source by source, is on the concept entry this practice links to (phys.neuromotor.concept-strength-power-balance).
Common misconceptions
- 'If you can't balance long, it's hopeless' (Pšeničnik Sluga 2024 reports standardised effects of 0.65 to 1.29 for sensorimotor and proprioceptive exercise on balance in older adults)
- 'Eyes closed from day one' (add that only after mastering eyes-open)
What we won't claim
- Does not guarantee prevention of any fall or injury
- Not a substitute for medical evaluation of dizziness, syncope, or unexplained falls
14 sources: 5 meta-analyses, 1 other design, 4 randomised controlled trials, 4 systematic reviews
- Agreement
- Direction recorded for 0 of 14 sources; not yet recorded for the rest.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- No source states a certainty rating.
- Authors
- Sources share authors: M. Hubscher (first author of 2 sources).
- How the sources were read
- Some sources are based on abstracts, not full texts.
What each source measured and concluded (14)
meta-analysis · 2024
Sluga et al. (2024) — Sensorimotor and proprioceptive exercise programs to improve balance in older adults: a systematic review with meta-analysis
- What it measured
- Balance in older adults.
- How it measured it
- Berg balance scale (validated), Timed up and go test (validated), Tinetti balance scale (validated), Functional reach test (validated), single-leg stance tests (validated).
- Its conclusion, in its own words
- “The evidence suggests that sensorimotor and proprioceptive exercises play a pivotal role in promoting balance and reducing fall risk in older adults.”
- How it was read
- read in full text
- What the review says it includes
- Meta-analysis of 12 studies; Systematic review
- Studies and participants, as stated
- N=not reported participants across 12 studies
- Heterogeneity, as stated
- Potential heterogeneity due to grouping studies by gender.
meta-analysis · 2025
Zhong et al. (2025) — Effects of different neuromuscular training modalities on balance performance in older adults: a systematic review and network meta-analysis
- What it measured
- Dynamic balance (TUGT, WT) and static balance (BBS).
- How it measured it
- TUGT (objective), WT (objective), BBS (objective).
- Its conclusion, in its own words
- “ST and NT were identified as the most effective NMT modalities for significantly enhancing dynamic balance in older adults, indicating their suitability for targeted interventions in fall prevention strategies.”
- How it was read
- read in full text
- What the review says it includes
- Systematic review and network meta-analysis of 49 RCTs
- Studies and participants, as stated
- N=3,028 participants across 49 studies
- Heterogeneity, as stated
- Heterogeneity in intervention protocols affecting comparability.
systematic review · 2010
Hübscher et al. (2010) — Neuromuscular training for sports injury prevention: a systematic review.
- What it measured
- Effectiveness of proprioceptive/neuromuscular training in preventing sports injuries
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review
- Studies and participants, as stated
- 7 well-conducted studies (from 32 relevant)
meta-analysis · 2012
Hübscher et al. (2012) — Neuromuscular training strategies for preventing lower limb injuries: what's new and what are the practical implications of what we already know?
- What it measured
- Lower limb injuries, acute knee injuries, ankle sprain injuries
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis (with update/commentary on new trials)
- Studies and participants, as stated
- 7 high-quality studies (original review)
systematic review · 2009
Zech et al. (2009) — Neuromuscular training for rehabilitation of sports injuries: a systematic review.
- What it measured
- Effectiveness of proprioceptive and neuromuscular training (PT/NT)
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review
- Studies and participants, as stated
- 15 trials
systematic review · 2019
Cruz et al. (2019) — Exercise-based interventions for physically active individuals with functional ankle instability: a systematic review of the literature.
- What it measured
- Effects of exercise programs on functional ankle instability
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review of randomized/clinical controlled trials
- Studies and participants, as stated
- 8 articles (from 567 retrieved)
other design · 2010
Kamper et al. (2010) — Neuromuscular training reduces the risk of lower limb injuries
- What it measured
- Effectiveness of proprioceptive/neuromuscular training in preventing sports injuries
- How it was read
- screened only, not extracted
meta-analysis · 2025
Navaratnarajah et al. (2025) — Effects of Single- Versus Multicomponent Neuromuscular Training on Balance Performance in Recreational Athletes: A Systematic Review and Network Meta-Analysis.
- What it measured
- Balance performance
- How it was read
- based on the abstract, not the full text
- What the review says it includes
- Systematic review and network meta-analysis (of RCTs)
- Studies and participants, as stated
- 17 studies, n=716 participants
systematic review · 2017
Sato (2017) — NEUROMUSCULAR CONTROL ADAPTATIONS TO BALANCE TRAINING: A SYSTEMATIC REVIEW
- What it measured
- Neuromuscular control adaptations (EMG activity, H-reflex, M-wave) following balance training
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review
- Heterogeneity, as stated
- Inconsistent findings; most studies showed no change in EMG; one study decreased EMG for plantar flexors, two increased activity for soleus/gastrocnemius/quadriceps;
meta-analysis · 2021
James et al. (2021) — The influence of resistance training on neuromuscular function in middle-aged and older adults: A systematic review and meta-analysis of randomised controlled trials.
- What it measured
- Voluntary activation (VA), EMG activity during MVC, antagonist coactivation after resistance training
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis of RCTs
- Studies and participants, as stated
- 27 studies
randomised controlled trial · 1998
Bernier et al. (1998) — Effect of coordination training on proprioception of the functionally unstable ankle.
- What it measured
- Proprioception (active/passive joint position sense) and postural sway/balance
- How it was read
- screened only, not extracted
randomised controlled trial · 2003
Riemann et al. (2003) — Unilateral Multiaxial Coordination Training and Ankle Kinesthesia, Muscle Strength, and Postural Control
- What it measured
- Ankle kinesthesia, isokinetic peak torque, static and functional postural control
- How it was read
- screened only, not extracted
randomised controlled trial · 2012
Pereira et al. (2012) — Proprioceptive Neuromuscular Facilitation Improves Balance and Knee Extensors Strength of Older Fallers
- What it measured
- Balance (Berg Balance Scale), knee isometric extension/flexion torque and knee extension rate of force development
- How it was read
- screened only, not extracted
randomised controlled trial · 2017
Wiesmeier et al. (2017) — Balance Training Enhances Vestibular Function and Reduces Overactive Proprioceptive Feedback in Elderly
- What it measured
- Postural control (vestibular function and proprioceptive feedback).
- How it measured it
- Spontaneous sway measures and postural reactions to platform tilts (objective).
- Its conclusion, in its own words
- “Balance training reduced overactive proprioceptive feedback and restored vestibular orientation in elderly. This study points to a considerable benefit of a continuous balance training in elderly, even without any sensorimotor deficits.”
- How it was read
- read in full text
Key sources (14)
Every source below is shown with its study design and links to the original study. This is the audit trail.
meta-analysisSensorimotor and proprioceptive exercise programs to improve balance in older adults: a systematic review with meta-analysis
meta-analysisEffects of different neuromuscular training modalities on balance performance in older adults: a systematic review and network meta-analysis
systematic reviewNeuromuscular training for sports injury prevention: a systematic review.
meta-analysisNeuromuscular training strategies for preventing lower limb injuries: what's new and what are the practical implications of what we already know?
systematic reviewNeuromuscular training for rehabilitation of sports injuries: a systematic review.
systematic reviewExercise-based interventions for physically active individuals with functional ankle instability: a systematic review of the literature.
other designNeuromuscular training reduces the risk of lower limb injuries
meta-analysisEffects of Single- Versus Multicomponent Neuromuscular Training on Balance Performance in Recreational Athletes: A Systematic Review and Network Meta-Analysis.
systematic reviewNEUROMUSCULAR CONTROL ADAPTATIONS TO BALANCE TRAINING: A SYSTEMATIC REVIEW
meta-analysisThe influence of resistance training on neuromuscular function in middle-aged and older adults: A systematic review and meta-analysis of randomised controlled trials.
randomised controlled trialEffect of coordination training on proprioception of the functionally unstable ankle.
randomised controlled trialUnilateral Multiaxial Coordination Training and Ankle Kinesthesia, Muscle Strength, and Postural Control
randomised controlled trialProprioceptive Neuromuscular Facilitation Improves Balance and Knee Extensors Strength of Older Fallers
randomised controlled trialBalance Training Enhances Vestibular Function and Reduces Overactive Proprioceptive Feedback in Elderly
“Abstract only” means the review read that paper’s abstract, not its full text; “screened only” means it was included at re-screening and not extracted. Both stay in the trail with their DOI, because how a source was read is part of the audit.
Explore all 718 studies in Neuromotor (Balance/Agility/Coordination) →
The full evidence base this focus area draws on, every study with its design and DOI.What it is for
Feel steadier on my feetMove with better coordination and quicknessPerform better in my sportReduce my risk of falling