@Nurpur India,
Published on November 10, 2025,
By Pawan,
..Improve your balance and stability with a simple circuit of trainer-approved exercises designed to strengthen core, hips, and ankles. Perfect for all fitness levels with step-by-step guidance.
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| Struggling with balance? Add these 3 trainer-approved exercises |
Highlight Key Points
- Trainer Simmons’ balance circuit includes the single-leg stand, calf raise and hold, and one-legged Romanian deadlift.
- Balance exercises strengthen core, ankle, and hip muscles essential for stability and fall prevention.
- Controlled movement and steady breathing are crucial during balance training.
- Progression from supported holds to weighted exercises enhances gains safely.
- Regular incorporation of these exercises can boost athletic performance and daily functional fitness.
Struggling with balance? Add these 3 trainer-approved exercises—single-leg stand, calf raise and hold, and one-legged Romanian deadlift
Balance is a fundamental aspect of fitness that many overlook, yet it affects daily activities and overall wellbeing. If you struggle with stability, incorporating targeted exercises like the single-leg stand,
calf raise and hold, and one-legged Romanian deadlift into your routine can dramatically improve your coordination, strength, and fall prevention.
Trainer Simmons created a short circuit of balance exercises designed to seamlessly fit into your usual fitness regimen and boost your stability over time.fitandwell
Why Balance Training Matters for Everyone
Balance exercises enhance body awareness, muscle coordination, and core stability which are vital for everyday movements such as walking, climbing stairs, or standing on one leg. Poor balance increases risk of falls, especially with age, leading to injury and loss of independence.
Integrating balance training strengthens ankle, hip, and core muscles at any age and contributes to better athletic performance and injury prevention.mayoclinic+1
The Trainer-Approved Balance Circuit
Simmons emphasizes that “the goal isn’t to rush. Stay controlled, feel your feet—not too much clenching, not too relaxed—keep your hips lightly engaged, and your breathing steady and slow.” These principles are key to mastering balance exercises for both beginners and experienced exercisers.fitandwell
1. Single-Leg Stand
- Stand tall with feet hip-width apart.
- Lift one foot off the ground, bending the knee slightly or keeping the leg extended depending on ability.
- Maintain a neutral hip position and engage the core.
- Hold as long as possible up to 30 seconds, then switch legs.
- Use a chair or wall for support when starting out.
This fundamental exercise attacks all the muscles needed for balance including ankle stabilizers, core, and hips. It’s easy to perform anywhere from your living room to a gym.nhs+1
2. Calf Raise and Hold
- Stand with feet together and heels pressed, toes slightly turned out.
- Lift your heels, rising onto the balls of your feet until ankles are fully extended.
- Hold on the balls of your feet for 7-10 seconds on the first rep, 2-3 seconds on later reps.
- Lower with control, avoiding toe clawing or over-tensing.
- Complete 2-3 sets of 10 repetitions with rest in between.
This exercise trains ankle strength and balance by forcing you to find a narrow, high-tension balance position. If needed, perform next to a sturdy surface until confidence increases.loadmuscle+1
3. One-Legged Romanian Deadlift (RDL)
- Stand on one leg with a slight bend in the knee to start.
- Engage your core and keep the back flat.
- Push hips back while extending the lifted leg behind you, lowering your torso toward the floor.
- Keep the pelvis level to avoid rotation and maintain balance.
- Return to standing by contracting glutes and hamstrings.
- Start with body weight then add dumbbells or kettlebells for progression.
The one-legged RDL challenges your hip stability, hamstring strength, and ankle coordination, making it a powerhouse movement for unilateral strength and balance training. It’s widely used by athletes and physical therapists to correct imbalances and improve overall movement efficiency.dumbbellsdirect+2
How to Incorporate These Exercises into Your Routine
Simmons recommends creating a short circuit by performing one set of each exercise, resting 30-40 seconds between sets to reset your balance and let your muscles recover. Aim for two to three rounds per session, 2-3 times per week. Coupling balance exercises with strength and aerobic training yields the best overall fitness results.medicalnewstoday+1
For beginners, starting with supported single-leg stands and gradual progression to longer holds and the one-legged RDL builds confidence and muscle engagement safely. Advanced users can add weights and unstable surfaces for increased difficulty.healthline+1
Additional Tips for Improving Balance
- Practice these exercises barefoot or in minimal footwear to enhance foot and ankle proprioception.
- Incorporate daily activities that challenge balance, such as standing on one foot while brushing teeth or walking heel-to-toe.
- Include core strengthening workouts as strong abs and lower back muscles support balance.
- Consistency is key; regular practice leads to noticeable improvements in coordination and fall prevention.southlakehospital+1
Common balance mistakes to avoid during the single-leg stand include:
- Leaning the torso too far forward or backward instead of keeping it vertically aligned, which disrupts stability and proper posture.
- Locking the knee of the standing leg straight rather than keeping a slight bend, which can compromise joint stability and reduce muscle engagement.
- Allowing excessive hip rotation or tilting the pelvis, which reduces the effectiveness of the exercise and can cause imbalance.
- Not distributing weight evenly across the foot, specifically failing to maintain pressure on the big toe, little toe, and heel, which destabilizes the base of support.
- Rushing through the movement without controlled and steady breathing, resulting in poor balance and form.
- Over-relying on support (e.g., wall or chair) once adequate balance is gained, reducing potential progress.
- Looking around or not fixing the gaze on a stable point, which impairs balance.
Trusted Source Tag :
- https://www.fitandwell.com/exercise/home-workouts/if-you-struggle-with-balance-add-these-three-trainer-approved-exercises-to-your-routine
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836
- https://www.southlakehospital.com/content-hub/no-matter-your-age-heres-why-you-should-begin-balance-exercises/
- https://www.nhs.uk/live-well/exercise/balance-exercises/
- https://loadmuscle.com/exercises/standing-single-leg-calf-raise-balance
- https://dumbbellsdirect.com/blogs/dumbbell-exercises-specific-movements/single-leg-romanian-deadlift
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