Workouts · Balance

Steady & Strong: Balance in 18

Sit-to-stands, single-leg work, and controlled holds — the unglamorous training that keeps you sure on your feet.

18 minbeginnerchairbalancelight
Why it works. Balance work is the most under-trained piece of the WHO activity mix — and the one with the biggest payoff for staying independent.

Warm-up

March in place, holding a counter if needed — 45s
Gentle ankle circles, each side — 45s

The workout

  1. potty squat — 2 × 10 reps
    rest 40s
  2. dumbbell single leg deadlift — 2 × 8 each side
    rest 45s
  3. rest 30s
  4. curtsy lunge — 2 × 8 each side
    rest 40s
  5. side plank — 2 × 20s each side
    rest 30s

Cool-down

Standing quad stretch, hand on wall — 30s
Calf stretch against wall — 30s
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 2020 min · intermediateBalance Flow in 2012 min · beginnerFirst Balance in 12

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