Balance Score Calculator
Balance is a foundational physical quality that underpins virtually every athletic movement and daily activity requiring single-leg support. It is one of the first qualities to deteriorate with age and sedentary behaviour, and one of the most important to maintain for fall prevention in older adults and injury prevention in athletes of all ages. The single-leg stance test provides a simple, equipment-free field assessment of static balance. The Star Excursion Balance Test adds a dynamic component, measuring the ability to control balance while reaching. This calculator rates your balance performance against age-appropriate normative data and identifies asymmetries between sides.
Single-leg stance norms (eyes open)
Age 20-49: Excellent 28-30s, Good 20-27s, Fair 10-19s, Poor <10s
Age 50-59: Excellent 25-30s, Good 15-24s, Fair 8-14s, Poor <8s
Age 60-69: Excellent 15-30s, Good 10-14s, Fair 5-9s, Poor <5s
Age 70+: Excellent 10-30s, Good 5-9s, Fair 3-4s, Poor <3s
Asymmetry flag: difference >4 seconds between legs
Frequently asked questions
Why is balance important for athletes?
Balance (postural stability) is the ability to maintain the body's centre of mass over its base of support. For athletes, good balance reduces injury risk (particularly ankle sprains and ACL injuries), improves efficiency of movement, and is essential for single-leg sport activities like running, cutting, jumping, and landing.
What is the single-leg stance test?
The single-leg stance test measures static balance by timing how long you can stand on one leg with eyes open or closed. Eyes-open test: excellent for adults under 60 is 30+ seconds on each leg. Eyes-closed dramatically increases difficulty as visual input is removed, relying on proprioception and vestibular sense alone.
What is the Star Excursion Balance Test?
The Star Excursion Balance Test (SEBT) measures dynamic balance by having the athlete reach as far as possible in multiple directions while standing on one leg. The anterior, posteromedial, and posterolateral reach distances (as percentages of limb length) are most sensitive to balance deficits and injury risk.
How does balance change with age?
Static balance declines progressively from the 50s onwards. CDC fall prevention research shows that adults over 65 who cannot stand on one leg for at least 10 seconds have a significantly elevated fall risk. Regular single-leg strength training, yoga, and balance-specific exercises substantially maintain balance capacity into older age.
What is a normal single-leg stance time?
ACSM norms for eyes-open single-leg stance: age 20-49: excellent 30+ seconds (reaches test maximum); age 50-59: excellent 25+ seconds; age 60-69: excellent 15+ seconds; age 70+: excellent 10+ seconds. Side-to-side differences greater than 4 seconds suggest a balance asymmetry warranting attention.
Official sources
- Centers for Disease Control and Prevention: CDC: Falls Prevention and Balance Testing.
- American College of Sports Medicine: ACSM Exercise Testing and Balance Assessment.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.