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Strength at home

Balance exercises routine

Balance improves when you practise it. Stand next to a counter or wall for every exercise, so a wobble stays a wobble.

10 minBeginner7 movesA wall · A bench or boxCalves · Hip abductors · Hip flexors · Shins · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Routine

  1. Tandem stance and heel-to-toe walk30 s stance, then 10 steps
    Beginner · Calves, Hip abductors · 3D demoHarder: Single-leg stand
  2. Single-leg stand20–30 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoEasier: Tandem stance and heel-to-toe walkHarder: Iliotibial Tract-SMR
  3. Standing march20 steps
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion
  4. Heel walk10 m
    Beginner · Shins · 3D demoEasier: Tibialis raiseHarder: Eccentric heel drop
  5. Sit to stand from a chair8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Bodyweight squat
  6. Tree pose (Vrksasana)20 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  7. Get Up and Down from the Floor3 reps, if comfortable
    Beginner · 3D demo

Tips

  • Keep a hand near a support; lighten the touch as you improve.
  • If you have fallen recently, a physiotherapist can tailor balance training to you.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the balance exercises routine take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.