Exercises for Improving Single Leg Balance

In a previous post I discussed the importance of single leg balance and how to assess it. In this post I will discuss how to improve single leg balance. The exercise series I am showing is for those that have lower balance, i.e. unable to stand on one leg for more than 10 seconds. Before trying the exercises it will be important that you assess your single leg balance so you will be better able to determine if this is an appropriate starting point for you.

I do suggest you perform them in the order given. I also give you a purpose for each exercise. I find it is important to know what you are training. I will do another post with more difficult exercises for those with better balance to try. I cannot emphasize enough the importance of starting with appropriate exercises for your current state of fitness, especially when it comes to balance. If you select exercises too hard for current level of fitness, any benefit you might gain would not compare to what you would lose in sustaining an injury. Trust me on this. Here is the exercise series.

Exercise 1 Supine Bridges

Purpose: strengthens Gluteus maximus and erector spinae muscles and stretches hip flexors

Technique: Lie on back on the floor or bed with knees and hips bent. Raise your hips off the floor until they are even with your knees. Keep your abdominal and buttock muscles tight. Hold for a 5-10 second count at top, then slowly lower your hips to the floor. Start with 1 set of 10 and increase up to 3 sets of 10. Rest 30 seconds to 1 minute between sets.

Exercise 2 Clams

Purpose: strengthens Gluteus maximus and medius and erector and stretches hip adductors

Technique: Lie on your side on the floor or bed with knees and hips bent. You may use a pillow to support your neck. If the side lying position is too difficult try this seated in a chair. Start with your knees together then Raise your top knee away from the other knee. Keep your abdominal and buttock muscles tight. Do not twist or rotate your hips or lower back. If you are unable to not rotate your hips and spine put your back and buttocks against the wall. Start with 1 set of 10 and increase up to 3 sets of 10. Rest 30 seconds to 1 minute between sets.

Exercise 3 Quadruped Hip Extension

Purpose: strengthens and stretches Gluteus maximus, hip flexors, abdominals, and erector spinae muscles

Technique: Get on all fours on the floor with knees under your hips and hands under your shoulders. Raise one foot off the floor kicking backwards and hold that end kicking position for 5-10 seconds, then return to the start position. Perform this for 5-10 repetitions. Increase sets as tolerated. Perform on other leg. Do not lean while performing this exercise. If you cannot prevent the lean or this position hurts your knees then lie on your back and raise your feet off the floor so your hips form a 90 degree angle to the floor. Keep your stomach muscles (lower back should be pressed into the floor throughout exercise) tight. Slowly lower one leg until the heel touches the floor and hold for a 5-10 second count, then return to start position. Start with 1 set of 10 and increase up to 3 sets of 10. Rest 30 seconds to 1 minute between sets.

Exercise 4 Standing Hip Flexion

Purpose: strengthens Gluteus maximus, hip flexors, and trunk muscles and stretches hip flexors and extensors

Technique: Stand facing a wall at about arms length away. Place your hands on the wall. Slowly raise one foot off the floor while bending your hip and knee. Bring off the floor as high as tolerated but no higher than hip level. Hold this top position for 10 seconds. Keep your abdominals tight, and press the heel of the support foot into the floor while on one leg. Repeat this 10 times. Perform on other leg. Start with 1 set of 10 and increase up to 3 sets of 10. Rest 30 seconds to 1 minute between sets.

Exercise 5 Standing Calf and Hip flexor Stretch

Purpose: Stretches the calf and hip flexor muscles

Technique: Stand arms length away from a wall with your palms against the wall. Step one foot back at least 3 foot lengths while straightening the knee and pressing the heel into the floor. The front knee and hip should bend. Hold this position for 15-20 seconds. Repeat 3 times. Perform on the other leg.

Exercise 6: Chair Hip Flexor Stretch

Purpose: Stretch the hips flexors

Technique: Sit on the side of chair, then slowly extend one leg back like you are going to kneel on the floor. Keep your trunk and chest upright. Hold this position for 15-20 seconds. Repeat 3 times. Perform on both sides.