Learn Exercises For Beginners To Improve Single Leg Balance. Performing single leg balance exercises just a few times a week can have some major health benefits. Balance training programs can improve joint alignment, correct muscle imbalances, and reduce your risk for injury.
The objective for today's routine is to improve single leg static and dynamic balance. You don't need much space or any equipment to do these exercises, shoes are optional. This balance series begins with a basic single leg static balance exercise and as the routine progresses, I add more variables to make it more challenging.
Standing on one leg requires your gluteus medius to engage. If you are doing these exercises correctly, you will feel your upper glutes working. Single leg balance improves hip stability.
1. Single Leg Balance will help you improve static balance and hip stability.
2. March In Place introduces a dynamic element while strengthening your hip flexors. This exercise is an ideal lower body warm up for walkers and runners.
3. Marching Twist brings a multiplanar element to help you work on coordination. Your legs are marching in the sagittal plane, while your torso is moving in the transverse plane.
4. Single Leg External Hip Rotation requires additional hip stability, back extension, core engagement and outer hip action. You have to be mindful of your posture while you are doing this single leg move.
5. Reverse Step To Single Leg Balance is a compound exercise that strengthens your glutes while working on your balance. This exercise isn’t about bending low, it’s more about transferring your weight onto one foot in a controlled manner similar to when you step onto a curb or walk up stairs.
6. Side Lunge Balance strengthens your inner thighs and outer glutes. Lunge with both feet facing forward and squeeze your butt as you transfer your weight onto one leg.
7. Single Leg Squat works on hip mobility, ankle stability, balance and core strength.
8. This functional move is my favorite bodyweight exercise because it works your posterior chain, combining strength, balance, and dynamic movement. This exercise is great for improving your posture because you have to focus on your alignment.
Balance training is all about consistency and progression.
The exercises in this routine will help improve balance stabilization as well as balance strength over time.
I always feel great after I do these single leg exercises. I love that this routine involves progression and different planes of motion. To recap, we stood in place, marched twisted, rotated, moved forward and backward.
If single leg balance is tough for you, don’t get discouraged. You likely just need some practice and basic foundational exercises. For example, core exercises will help you work on body control, making it easier to balance. See my Effective Core Exercises Playlists and start incorporating core exercises into your weekly routine.
If your hips and legs felt weak or unstable during this routine, refer to my Core And Mat Exercise Routine. That video will help you develop core and glutes strength.
Core And Glutes Mat Routine Exercise Sequence • No Equipment Glutes An...
When you are ready for a bigger balance challenge, head over to my Balance Training Exercises Using Equipment video • Balance Training Exerc...
Thank you for watching this video. I hope this single leg balance series gives you more confidence as a beginner to start your balance training. Please share it with a beginner who is looking to improve their balance standing on one leg!
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29 июн 2024
