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Exercises

Balance exercises

Balance improves with practice on one leg, in narrow stances and while reaching. Stand near a wall or counter so a wobble never becomes a fall.

21 moves17 with 3D demosBeginner 6Intermediate 9Advanced 6

Beginner balance exercises 6

Seated one-leg calf raise with a dumbbell demonstrated on the 3D figure3D demoSeated one-leg calf raise with a dumbbellBeginner · A dumbbell + A bench or boxSingle-leg stand demonstrated on the 3D figure3D demoSingle-leg standBeginner · A wallStanding march demonstrated on the 3D figure3D demoStanding marchBeginner · No equipmentTandem stance and heel-to-toe walk demonstrated on the 3D figure3D demoTandem stance and heel-to-toe walkBeginner · A wallTree pose (Vrksasana) demonstrated on the 3D figure3D demoTree pose (Vrksasana)Beginner · No equipmentBalance BoardBeginner · Other / check instructions

Intermediate balance exercises 9

Heaving snatch balance demonstrated on the 3D figure3D demoHeaving snatch balanceIntermediate · A barbellOne-legged bow (half locust) demonstrated on the 3D figure3D demoOne-legged bow (half locust)Intermediate · No equipmentSingle Leg Reach Matrix demonstrated on the 3D figure3D demoSingle Leg Reach MatrixIntermediate · No equipmentSingle-leg hop and stick demonstrated on the 3D figure3D demoSingle-leg hop and stickIntermediate · No equipmentSingle-leg kettlebell deadlift demonstrated on the 3D figure3D demoSingle-leg kettlebell deadliftIntermediate · A kettlebellSnatch balance demonstrated on the 3D figure3D demoSnatch balanceIntermediate · A barbellJerk Balance demonstrated on the 3D figure3D demoJerk BalanceIntermediate · A barbellOne-Legged Cable Kickback demonstrated on the 3D figure3D demoOne-Legged Cable KickbackIntermediate · A cable machineDownward Facing BalanceIntermediate · Exercise ball

Advanced balance exercises 6

Barbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxHalf moon pose (Ardha Chandrasana) demonstrated on the 3D figure3D demoHalf moon pose (Ardha Chandrasana)Advanced · A stepHip airplane demonstrated on the 3D figure3D demoHip airplaneAdvanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentRevolved Half Moon (Parivrtta Ardha Chandrasana)Advanced · A stepOne-Legged King Pigeon (Eka Pada Rajakapotasana, full)Expert · No equipment

Workouts that use them

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Questions people ask

What are good balance exercises for beginners?

Start with moves graded easy, such as Seated one-leg calf raise with a dumbbell, Single-leg stand, Standing march. There are 6 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do balance exercises at home without equipment?

Yes. 12 of the 21 moves here need nothing but your body, a floor, a wall or a step, for example Single-leg stand, Standing march, Tandem stance and heel-to-toe walk.

What are the hardest balance exercises?

Moves graded advanced or expert include One-Legged King Pigeon (Eka Pada Rajakapotasana, full). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.