Exercises For Beginners To Improve Single Leg Balance
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- เผยแพร่เมื่อ 15 ก.ค. 2024
- 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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Want to learn more about the health benefits of single leg balance? Watch this video. What I learned From Standing On One Leg Every Day th-cam.com/video/mvyCauqAkTE/w-d-xo.html
Really good stuff. I'm incorporating balance exercises into my workout routines. These are basic? Harder than they look.
You have such a bright and beautiful smile☺️
This routine has saved my life! 2 years of lower back/hip/sciatic pain, MRI’s, X-ray, seeing multiple medical professionals, doing countless physical therapy exercises, and THIS video has finally addressed the root cause of the issue. For the first three days of doing this routine, I felt soreness on my weak side only (In the glute region specifically). So I knew off the bat, there was an imbalance. After 2-3 weeks of doing these consistently and now adding weights to these unilateral balancing exercises, I am able to sleep comfortably on my sides again without tingling down my leg. I am also slowly building up to jogging again and hopefully running pain free one day soon. So although this video may not have literally saved my life, it has restored hope in me to once again be able to engage in physical activity and basic functions without pain. Thank you so much, Kai! 🙏
Wow! I’ll try it
this is absolutely an amazing video
These exercises are amazing!!! Really well produced. The little tips make huge difference.
This is great. Thanks so much. This will help this 60 yr old to regain some strength and balance. Doable w a little work! ❤️🙏🏻
I'm a big fan of your approach! Clear and simple. My one legged standing is gradually improving. My right leg is weaker than my left, so I do a few extra on that side.
You're an inspiration!
Thanks for these exercises btw, I'm going to use them in my Pilates classes tonight, I like that you give clear instructions on form and modifications too, I have also invested in some sticks
These were helpful, thank you’
I’m so glad I found you 🙌🏻
I have terrible balance and before seeing this, I kept wobbling about doing the single leg squat. Thanks Kai! It improved my squat a lot. :)
I like your videos! Thanks for doing this one. I’m 68 years old and using these exercises to help me prevent future falls which seniors are prone to experience in their future.
Very helpful and creative guide to single leg balance exercises. Well done Kai!
I love these! Thanks for the video.
Thank you so much!!
Thank you very much.
May God bless all of you and your family more.
These are great! I have something called multiple sclerosis and it has really messed up my balance so I'm going to do all of your stuff! (Well what I can)
Hope you're still making videos or are having a great time in life if you aren't.
Excellent video. Your advice has helped me greatly.
I just came across your video. I’ve been practicing balancing for a while but your video is the most helpful so far. It’s starts relatively easy but then slowly progresses. I subscribed and thank you❤
thanks for these awesome tips!
This is really great - thank you!
Really so happy with ur exercises thanks so much
Thank you 🙏
Very good breakdown on these techniques👍
Hi Kai! New subscriber here - I've been binging your videos as I'm getting back on my feet from an injury. Hoping you're doing well and hope to see more in the new year! Thank youu!!
Hi Kai, this is great! Love the visuals and excellent explanations and adaptations. I just wish you’d have left enough time for us to do each exercise before you went on to the next. It’s annoying to have to continually pause and play your video. I’d love to be able to hear the explanations while doing the exercises along with you on the video. But...besides that tweak...awesome video!
Well done, Kai. Thank you. :)
Thank you so much for this video. I want to work on balance and these are exercises I can definitely get into. Subbed!
Awesome instructor!!!!!!
Love your videos and outtakes are great and make me smile :D
Thank you for the video
Doing this four times a week. Awesome video
Just what I needed right now. Thank you Kai
Awesome Jay!
Thank you...good, helpful video
You are like a hidden gem. Doing this program how many reps how many sets and total duration
These are awesome!
Thank you forvyour encpuragement
You got me at "shoes are optional"! Love your vids , you're aspirational. Thanks from the lazy one who never gets dressed without good reason.
Excellently presented range of superb exercises for balance. I particularly like the use of a pole for support: a brilliant idea 😅 … thank you.
It is a channel that I follow with love and care. You set an example to people with everything and mostly to me. Taking your example, I shoot videos of my own. I hope one day we will have a chance to train together and shoot a video, my dear friend.
Great balance moves.
Love your videos
Thanks. Your video is exactly what I needed. How do I incorporate this into my weekly workout routine? I’m really struggling with the single leg dumbbell exercises.
Great single leg balance challenge. Good fun to watch this video :) Thank you Kai!
Glad you enjoyed it! Thanks for watching Ingo :)
Thank you, Sister!
Beautiful and helpful
Great video!
Great material and great teacher. Lovely. Namaster sister.
I was looking for a video to help improve my balance I found yours thank you this is just what I needed, looking forward to seeing more videos.
Thank you for watching this video Rita. Please share it with any one else you know that could use help with balance. You may also like this playlist with other videos focused on balance. th-cam.com/video/mvyCauqAkTE/w-d-xo.html Take care!
a good selection of exercises!!! Spark further ideas for more advanced stuff. Thank you. P.S. Great legs, too!!! ;)
Great video 😊
this might be good for "beginners" in their 20's..30's. I can stand on one leg for seconds. I can stand on the other leg for 10 seconds. (Actually, it varies.) I need regression.
I need exercises for my level.
Thanks for your work. Maybe someday
Loving the shoes
Thank you for this i use it 4/5 times a week. I have had some bad ankle sprains and I use it to warm up for basketball and to regain my balance. Simple but very effective
I’m glad this sequence has been helpful for your ankles!
This is exactly what I require , I am strengthening my lower body
Yes! These exercises will definitely help you improve lower body strength Lynetta! :)
The hip rotation move is excellent for Muay Thai blocks without returning the hanging leg to the ground to use it for a teep(push kick) after blocking. The exercise requires patience under pressure and unrelaxed state..
Hi,
Do you have a recommendation to do like every exercise in x amount of reps in x amount of rounds? 😅 I will be a pure beginner though.
I was literally about to ask TH-camr Redefining Strength for a video on this topic! Great timing
Perfect timing! Any other video requests Cornell?
@@kaisimonfitness how to jump and land properly and exercises to build better resistance when landing.
Adding to the routine. Thanks sis!
You’re welcome sis 😊 enjoy :)
New subscriber
My IT band ..ankle last three toes knee n lateral hip of one side(just falls off like it finds my leg heavy) all hurt n would like to build to this.. could u recommend which of ur videos to start from n should I do this with support for the weak side n do more reps to make it strong
Kai how many reps of each exercise should a beginner do?
Can i used this exercise for mcl partial tears .. there is stiffness in my knee??
How many each?
I have problem balancing on right leg. Left leg is more stable and more muscular.
Kai, How long did it take you to stand on one leg for 20 seconds or longer? I an just starting and I do well to do 5 seconds. I work out regularly, several times a week but this one area I REALLY need to work on. What makes it worse for me is that a lot of videos say it is normal to stand on one leg for 30 seconds as or more. I am way below normal. Just wondering how long it took you before you saw results?
Thanks
Scott, It took me a while before I could balance on one leg with control. Balance is simple, but involves a variety of factors. As soon as I understood and could feel the adjustments I needed to make, it clicked for me. Have a checklist that includes weight distribution, gaze, stacking, muscle activation and breathing. If you feel unstable, see if you are not connecting with something on that list. Also, try not to think. As soon as I start thinking I lose balance. Instead, direct your attention to your breathing and feel all the muscles working to help you balance. Keep practicing -it will feel rewarding.
Kai,
I really appreciate your response. I was wondering if it was days, weeks, maybe months before you saw results? I am now up to 5 seconds.
I was getting concerned b/c 1) videos I saw on TH-cam said it was normal to stand on one leg for 20-30 seconds. 2) I learned it was part of a field sobriety test. I don't drink and I couldn't do it. And 3) one video shows a Japanese neurologist saying not being able to balance on one leg means you have had a stroke.
Spoke with the head of my gym and he said "No. That's ridiculous to think it is normal to stand on one leg for 30 seconds. It has to be trained and learned." I found his comments encouraging.
Thank you,
Scott
I think that I would like you to focus on single leg balance
After doing leg balance my lower back hurts and sometimes can actually stop me from moving. What muscle could it be..
Hi Sue I cannot tell you with certainty. However, It could be your gluteus medius or TFL. These muscles can influence a stiff lower back. You might find this this playlist helpful th-cam.com/play/PL6WQQ6BHTknxxxcdzQWwXtZyJxfHT4C6f.html
I can't do single leg squat. Not enough strength to lift myself.
I thought this video was super informative... Except the end where you say "if you're core felt weak" or "if you're hips/glutes felt weak" go to this video... Shouldn't those issues dissolve in time the more we practice just these standing balances? I think the more we entertain diversity too soon for people it challenges they can (myself included) feel overwhelmed and want something they can do consistently and a lot before moving on to other things. I do floor exercises but these balances I feel more of a sense of connection than on the floor where it seems I need more prop or assist from my arms to get the legs to do something.. Whereas if I'm pressing the inner part of the foot in balance it feels like the leg moves better in the hip socket or I can tell when something is out of alignment and then work to fix it more than on the floor. Just an observation. Hope it helps someone other than me.
Although I enjoyed the exercises I was disappointed that it wasn't a workout where you counted and did the workout with is..kept having to pause..quite irritating
no one?
There is something seriously wrong with me...
...so did you know you were in Mortal Kombat?! th-cam.com/video/4wnmBpdDD7M/w-d-xo.html
Lol I don't know how I feel about this.