Workouts · Balance
Balance & Core in 20
Single-leg work woven with anti-rotation core — the quiet stability session athletes call prehab.
20 minintermediatedumbbell · matbalancelight
Why it works. Balance and core stability share one nervous system — training them together compounds both.
Warm-up
March, then stand on one leg while the kettle boils — 60s
Ankle circles, each side — 30s
The workout
- dumbbell single leg deadlift — 3 × 8 each siderest 45s
- side plank — 3 × 25s each siderest 30s
- dead bug — 2 × 8 each siderest 30s
- potty squat — 2 × 12 repsrest 40s
- bodyweight standing calf raise — 2 × 12 repsrest 30s
Cool-down
Standing quad stretch, hand on wall — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.
More balance sessions
Do it guided, in HealthApp
Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.