Senior Balance Exercises & Test | 4-Stage Balance Assessment Guide
- Leslee Preece
- Jun 2
- 1 min read
The good news is that we can test our balance with the 4-Stage Senior Balance Exercises Test, which is widely used and super accessible. This test checks how well someone can hold progressively harder standing positions. No fancy equipment is needed; just a timer and a safe space.
The 4-Stage Balance Test (CDC STEADI Protocol)
Feet Side-by-Side
Stand with feet touching, side by side.
Hold for 10 seconds without moving feet or needing support.
Semi-Tandem Stand
Place the instep of one foot next to the big toe of the other.
Hold for 10 seconds.
Tandem Stand
One foot directly in front of the other, heel touching toe.
Hold for 10 seconds.
If you can’t hold this for 10 seconds, it may indicate increased fall risk.
One-Leg Stand
Stand on one leg (eyes open).
Hold for 10 seconds.
This is the most challenging—don’t be surprised if it’s tough!
Watch Leslee and family attempt the basic and advanced balance tests
Tips for Senior Balance Exercises Safety & Accuracy
Have someone stand nearby and be ready to assist if needed.
No assistive devices (like canes or walkers) during the test.
Keep eyes open and arms free to help with balance.
Stop the test if you can’t hold a position safely.
