4-Stage Balance Test for Adults 50+ (Free CDC STEADI Check)

ByChief Writer
Woman in her late 60s practicing a supported tandem stance beside a sturdy chair in a bright kitchen

This free check uses the CDC STEADI 4-Stage Balance Test, a progressive standing-balance assessment from the CDC’s fall-prevention toolkit. You try four standing positions with your eyes open, without a cane or walker, and aim to hold each for 10 seconds. It takes about 2–3 minutes.

Safety first. Stand near a sturdy support you can touch if needed (a wall, counter, or corner). Have a helper next to you. Stop right away if you feel dizzy, pain, or unsteadiness. If you have fallen recently, feel unsteady on your feet, or have had recent surgery, ask your doctor or physical therapist before trying this test.

How to do the test

  1. Wear flat, sturdy shoes (or go barefoot if that is safer for you).
  2. Try four standing positions in order. For each one, hold still for 10 seconds without moving your feet or needing support.
  3. You may hold your arms out or move your body for balance, but do not move your feet or grab support.
  4. If you cannot hold a position for 10 seconds, stop. Do not continue to harder positions.
  5. The four positions are:
    1. Feet side-by-side — stand with feet together.
    2. Semi-tandem — place the instep of one foot so it touches the big toe of the other.
    3. Tandem — place one foot directly in front of the other, heel touching toe.
    4. One foot — stand on one foot (extra challenge if you passed tandem).

Interactive test

Stage 1 of 4: Feet side-by-side

Stand with your feet together. Press Start when you are ready, then hold for 10 seconds.

10
Press Start when you are ready.

Or enter seconds you held (if you timed yourself)

Enter 0–10+ for each stage you tried. Leave later stages blank if you stopped early.

Related: Want the full picture? See Simple Home Tests to Check Your Strength and Balance After 50 — chair stand, balance and mobility checks you can do in about 10 minutes.

Feeling clumsier or dropping things lately? Pair this test with our guide to rebuilding grip strength after 70, including the stand-on-one-foot toothbrush habit.

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How the scoring works

CDC’s STEADI 4-Stage Balance Test uses a clear cutoff on the tandem stand (one foot directly in front of the other):

  • If you can hold the tandem stand for at least 10 seconds, this CDC cutoff does not flag increased fall risk on this test.
  • If you cannot hold tandem for 10 seconds, CDC indicates an increased risk of falling. That is not a diagnosis, but it is worth talking with a clinician or physical therapist about a fuller balance check and safe practice.
  • Stage 4 (one-leg stand) is an extra challenge if you passed tandem. Completing it is a good sign of stronger balance, but the official CDC cutoff for this screening tool is the tandem stance.

Source: Centers for Disease Control and Prevention, STEADI Assessment: 4-Stage Balance Test (PDF). See also STEADI clinical resources.

Medical disclaimer. This tool is for general education only. It is not a medical diagnosis, a full fall-risk assessment, or a substitute for advice from your doctor or physical therapist. Results can vary with footwear, surface, fatigue, and how you feel that day. If you are worried about falling, have fallen in the past year, or could not complete earlier stages safely, talk with a healthcare professional. Your answers stay in your own browser and are not sent to us.

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