Workouts · Balance

Balance Flow in 20

Single-leg reaches, slow lunges, and holds that ask your feet to think — moving balance, not just standing still.

20 minintermediatematbalancelight
Why it works. Dynamic balance — control while moving — is what daily life actually tests; this trains exactly that.

Warm-up

March, then stand on one leg per side — 60s
Slow hip circles — 30s

The workout

  1. dumbbell single leg deadlift — 2 × 6 each side
    rest 45s
  2. curtsy lunge — 2 × 8 each side
    rest 45s
  3. side plank — 2 × 25s each side
    rest 30s
  4. single leg bridge — 2 × 8 each side
    rest 40s
  5. rest 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

20 min · advancedAthletic Balance in 2020 min · intermediateBalance & Core in 2012 min · beginnerFirst Balance in 1218 min · beginnerSteady & Strong: Balance in 18

Do it guided, in HealthApp

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