A Lower-Body Workout for Better Balance

Here are six exercises that strengthen your legs and core to help keep you steady on your feet.

If you’ve noticed that your leg strength isn’t what it used to be, there’s a good chance it’s having an unwelcome impact on your sense of balance. Balance problems are a major cause of falls among older adults, according to the National Institute on Aging, along with certain medications and health issues like inner ear problems, diabetes, and heart disease.

Research shows that lower-body strength training can make a big difference, and better balance can happen in just a few months. In a study of people aged 65 to 82 in the Journal of Physical Therapy Science, those who did leg extensions and curls for 12 weeks showed significantly improved balance, as well as greater muscle mass in their legs overall.

But you don’t need specific gym equipment to build strength in your lower body — and not everyone’s knees appreciate that type of exercise. Gentle moves that draw from strength-training and yoga practices can help build balance and leg muscle too.

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How to Use the Lower-Body Balance Workout

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition (including osteoporosis and arthritis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

Try doing all six together as a sequence. You can repeat it up to three times, resting for two minutes in between each circuit. Another way to make great use of these exercises is to choose two or three of the moves to do after a walk. You can also try doing one of these moves during a commercial break or while dinner is cooking.

What you need:

• Space to move
• Comfortable clothing
• Sturdy chair for support
• Water to sip, as needed

Balance Exercise #1: Traveling Side Squats

Do for 1 minute

One of the best strength moves for older adults, the squat exercise, becomes an awesome balance exercise thanks to this twist.

How to do it:

1. Stand tall with your feet together and hands on your hips.
2. Step your left foot out to the side. As you land, lower into a squat, bending at your knees and hips.
3. From there, squeeze your butt and press through both heels to stand back up, bringing your right foot in to meet your left foot as you do.
4. Immediately step your left foot out to the side as you squat once again.
5. Repeat this side-stepping movement across the room. When you run out of room, do it in the opposite direction.
6. Continue the movement, making sure you do an equal amount on each side, for one minute.

Balance Exercise #2: Standing Hip Extension

Do 10 to 12 reps, each leg

This move targets the gluteus maximus—the largest muscle in your body—and teaches you to stabilize your core to keep your pelvis centered.

How to do it:

1. Stand tall facing the back of a sturdy chair, holding onto it for balance. (The wall or a kitchen counter can also work.)
2. Keeping your back straight, brace your core, and allow both legs to bend slightly.
3. From here, lift one leg straight behind you as far as you comfortably can, making sure not to further bend your knee as you do so.
4. Pause, then slowly lower your leg to return to starting position. That’s one rep.
5. Do 10 to 12 reps, and then repeat with your opposite leg.

Balance Exercise #3: Step Out and In With Calf Raise

Do for 30 to 60 seconds

This low-impact exercise adds a balance challenge in the form of calf raises.

How to do it:

1. Stand tall with your feet about hip-width apart and your arms at your sides, palms facing in.
2. Bend your elbows to bring your hands near your shoulders.
3. From here, step your right foot out to the side as far as is comfortable and push your hips back slightly to lower into a shallow squat.
4. At the same time, straighten your arms.
5. Push through your right heel to step your right foot back in. As your feet come together, bend your elbows and go up on your toes for a quick calf raise with both legs.
6. Continue alternating side to side for 30–60 seconds.

Recommended FREE SilverSneakers On-Demand Workout: Lower Body Exercises for Seniors

Balance Exercise #4: Reverse Lunge

Do 10 to 12 reps, each leg

In addition to building core and leg strength, lunges are a single-sided exercise, which helps shore up your stability.

How to do it:

1. Stand tall and place your hand on the chair for support.
2. Shift your weight to one leg and lift the other knee up.
3. Hinge forward slightly, stretch your lifted leg back, and place your toes on the floor.
4. Find your balance here, and then lift your chest up tall so your shoulders are over your hips.
5. From here, keep your weight in your front foot as you bend your knees to lower down for a lunge.
6. Exhale and squeeze your leg muscles to lift back up to your starting position.
7. Do 10 to 12 reps, then repeat with the opposite leg. You can also alternate legs.

Balance Exercise #5: Seated Leg Extensions

Do 10 to 12 reps, each leg

Worried about knee pain? Leg extensions build strength in the quadriceps muscles, which help support overall knee function.

How to do it:

1. Sit tall in your chair, with both feet flat on the floor, hands on your knees.
2. Brace your core, then slowly raise your right foot off the floor, flexing at the ankle, to knee height. Contract the muscles of your upper leg as you move.
3. Pause for a moment, then return to start.
4. Repeat with the left leg.
5. Do 10 to 12 reps with each leg.

Balance Exercise #6: Seated Crescent Lunge

Hold for 5 deep breaths, each side

This yoga pose stretches and strengthens muscles in your thighs, glutes, and hips. If you’re able to extend your arms above, it also helps open up the chest and shoulders to relieve tension. If you’re not able to extend your arms, simply place your hands on your forward knee for support.

How to do it:

1. Sit toward the edge of a sturdy chair.
2. Turn your body to the left so that your left leg is forward, and your right leg is behind you.
3. Place your left foot flat on the floor. Your left thigh will be on the chair.
4. Extend your right leg behind you. It’s OK to bend the knee but try to have the ball of your right foot touch the floor.
5. Press both feet into the ground so you feel a squeeze in your leg muscles.
6. Brace your core, engaging the muscles around your belly button.
7. Roll your shoulders down and squeeze your shoulder blades in.
8. Keep your hands on your waist or raise them above your head as far as you comfortably can.
9. Keep your head neutral and gaze forward.
10. Hold for 5 deep breaths.
11. Return to start and repeat on the other side.

Recommended FREE SilverSneakers Challenge: Take the 7-Day Better Balance Challenge With SilverSneakers

See our sources:
Balances are a major cause of falls among older adults: National Institute on Aging
Study on strength training benefits among older adults: Journal of Physical Therapy Science

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