Single-Leg Balance Test
Assessing balance, stability and proprioception as a measurable assessment of balance and control in the golf swing.
The movement
Two phases, one connected system
Scrub the rep above to move between the two positions, or tap a phase to hold it.
Find a stable single-leg base — the standing foot engages the ground to control the system.
Progress to the Superman hinge — reaching to horizontal with minimal drift in the centre of gravity.
Fundamentals
What the test is really measuring
Proprioception
Awareness of the body in space — a defining factor in balance, and directly linked to the skill element of the swing.
Hip mobility
Raise the hip to 90° and hold in balance; tight hip flexors make this harder. The Superman hinge raises the challenge.
Footwork
The standing foot works to engage the ground and stay stable. Small adjustments are fine; large shifts in centre of gravity are not.
Feel
Using this as feel, awareness and control is huge for golfers at every level — better movement quality builds confidence and performance.
Scoring
Score it 1–5
Mobility screens are scored on a 5-point quality scale — five tests combine into your mobility category, half of the Golf Fitness Handicap™.
5 / 5A controlled single-leg hold progressing to the Superman hinge — hip to 90°, a stable foot, and minimal drift in the centre of gravity.
Reach a 90 degree leg lift on both sides
Single leg balance under 10 seconds on both sides
Single leg balance 10 seconds or more on both sides
Reach the Superman hold on both sides
Superman hold 10 seconds or more on both sides
Why it matters
Balance and feel, the base of every swing.
Every aspect of the swing needs a high level of stability, balance and awareness to be consistent — in biomechanics, skill acquisition, and the application of that skill. This brings it all together.
Watch the movement
Single-Leg Balance Screen — full demo
Full lesson, scoring criteria, and coaching notes live in the DRVN Studios →
Test it. Track it. Improve it.
The worksheet gives you the score. The DRVN App turns it into training cycles, daily accountability, and automatic Golf Fitness Handicap™ tracking.