Home Fitness Tests


Balance is the ability to stay upright or stay in control of body movement. Balance is an important component of many sports. We use our eyes, ears and ‘body sense’ to help retain our balance. It also requires a certain amount of muscle strength and control.

The balance test used here, the Stork Test, is a simple test of whole body static balance. This is one of the 10 tests included in the Home Fitness Test Manual. See the list of other Fitness Tests you can do at home.

Equipment Needed (see more about equipment)

  • Timer - you can use your watch with a second hand, or a digital watch with a seconds display.

Stork Test

This test measures how long you can balance on one leg.

Remove your shoes and stand with your hands on your hips. Bring one foot up and place it against the inside knee of the supporting leg. When you are ready to start the test, rise up the heel to balance on the ball of the foot, and hold this position for as long as possible.

You can spend some time practicing this first. The test is easier to conduct if you can get someone else to time for you, otherwise you need to be able to see a clock as you do the test.

balance stork test


The timing starts as the heel is raised from the floor, and ends when any of the follow occur:

  • the hand(s) come off the hips.
  • the supporting foot swivels or moves (hops) in any direction.
  • the non-supporting foot loses contact with the knee.
  • the heel of the supporting foot touches the floor.

Repeat the test using the other leg, and take the average time in seconds of the two tests.

A higher score means better balance. Balance can be improved with any exercise that strengthens your legs and core support muscles, as well as activities such as tai chi and yoga.

Data Recording Sheet

data recording sheet

a page for recording all of your results

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Rating Scale

rating scale

a unique rating scale for use with the home fitness test.

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Why Test?

Regular testing is important to measure fitness levels and monitor changes in fitness.

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What to Test

There are a large number of fitness tests, so it is important to select the most apporopriate test for your sport or fitness level.

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How to Test

It is important to follow standard procedures. You need a guide.

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