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5 Exercises To Improve Your Single Leg Balance

According to the National Academy of Sports Medicine, Single Leg Balance training has many benefits including:

·       Reduced rate of ankle sprains

·       Less chance of lower extremity injuries

·       Improvement in biomechanics

·       Great for building a stable foundation for strength and performance training

·       Helps with loss of balance with the elderly (I know, it’s obvious, but a reminder helps)

Balance training can be done in 10 minutes 3-4 times a week. So you don’t need to sacrifice too much time to implement balance training into your routine. The preferred rep/set range for these exercises (except for static holds) is 10-12 reps on each leg for 1-2 sets. Many tools can be used to create balance training progressions like BOSU balls and half foam rolls. I can write a separate blog on these tools if you guys request it and share this post with your friends. So without further ado, here are 5 single leg balance exercises you can do to help improve your balance.

 

1.     Static Balance:

a.     Start off with both feet shoulder width apart, feet pointing forward. Keeping your weight on your heels and placing your big toe down.

b.     Lift one foot off the ground and hold the position on one leg for 30 sec

2.     Multiplane Balance:

a.     Similar to the Static Balance, except you move your foot forward, sideways, then backwards while holding each position for 10 seconds on each foot.

3.     Toe Touch:

a.     Start off with both feet shoulder width apart, feet pointing forward. Keeping your weight on your heels and placing your big toe down.

b.     Bend from your ankle, knee, and hip while reaching for your toes. If you can’t reach your toe, reach for your knee or shin, whatever you can reach safely.

c.      Return to the standing position while engaging your abs, glutes, and hamstrings.

4.     Box Squat:

a.     While sitting on a chair, bench, or box, start off with both feet shoulder width apart, feet pointing forward. Keeping your weight on your heels and placing your big toe down.

b.     Stand up on one leg while engaging your abs, glutes, and hamstrings.

c.      Slowly sit back down on one leg while remaining as upright as possible and repeat. 

5.     Deadlift:

a.     While holding a dumbbell on one hand, start off with both feet shoulder width apart, feet pointing forward. Keeping your weight on your heels and placing your big toe down.

b.     Bend from your ankle, knee, and hip while reaching for your toes. If you can’t reach your toe, reach for your knee or shin, whatever you can reach safely.

c.      Return to the standing position while engaging your abs, glutes, and hamstrings.

Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!

 

Marcos Hurtado CPT, CES

Owner of On The Go Fitness

 

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