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adidas / August 2022
3 Minute Read

How To Improve Balance: 8 Exercises For Balance and Stability

We’re bringing balance back. Team up with adidas to learn the best dynamic balance exercises to improve your strength and overall fitness.

It’s time to restore balance in your body. These eight balance exercises will engage and strengthen the muscles that help keep you upright in your legs and core. Drills for balance and coordination stabilize your muscles and allow for better coordination and ease throughout workouts. Everyone—athlete or not—can benefit from better balance.
 

EXERCISES TO IMPROVE BALANCE

 
You need good balance to walk, tie your shoes, get out of a chair, and excel athletically. Strength and balance exercises decrease your risk of injury and enhance your overall athletic performance. The dynamic balance exercises below were provided by professional trainers at EXOS. Try them out to build balance in your body.
 

EXERCISE 01: SINGLE-LEG ROMANIAN DEADLIFT

 
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Equipment: Optional towel or light weight
 
Suggested reps: 8-10 each side, 2-3 sets
 
Instructions: 
  1. Start standing with your weight shifted on one leg.
  2. Hinge your hips, lowering your torso parallel to the floor as you extend your opposite leg behind you.
  3. Keep your core engaged as you hold for 2 seconds before returning to start.
 

EXERCISE 02: LATERAL BRIDGE

 
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Equipment: None
 
Suggested reps: 8-10 each side, 2-3 sets
 
Instructions: 
  1. Start in a side plank with your feet stacked.
  2. Rotate your top arm underneath your body and then back up to the sky.
  3. Low Impact Modification: You can side-plank from your knees to make it easier.
 

EXERCISE 03: SINGLE-LEG BALANCE

 
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Equipment: Optional foam pad for extra challenge
 
Suggested reps: 10-30 seconds per leg, 2-3 sets 
 
Instructions: 
  1. Start standing with your feet hip-width apart.
  2. Shift weight to one foot, raising the other leg at a 90-degree angle. 
  3. Hold this position for 10-30 seconds.
  4. Lower your leg to return to start.
  5. Repeat on the other side.
 

EXERCISE 04: STEP-DOWNS

 
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Equipment: Plyo box or bench. Optional weight.
 
Suggested reps: 6-8 reps each side, 2-3 sets 
 
Instructions: 
  1. Stand on a box near the edge with all weight on one foot.
  2. Lower the non-weight-bearing foot down.
  3. Tap the ground.
  4. Come back up to the starting position and repeat.
 

EXERCISE 05: BIRD DOG HOLD

 
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Equipment: None
 
Suggested reps: 10-30 seconds per side, 2-3 sets  
 
Instructions: 
  1. Start on all fours, gazing at the floor.
  2. With your core engaged, raise your right arm and left leg in unison.
  3. Keep your hips and shoulders parallel to the floor.
  4. Hold this position for a few seconds. 
  5. Return to all fours and repeat on the opposite side. 
 

EXERCISE 06: COUNTERMOVEMENT HOP

 
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Equipment: None
 
Suggested reps: 3-5 reps each side, 2-3 sets  
 
Instructions: 
  1. Stand balanced on one foot with your arms raised above your head.
  2. Squat into your standing leg and throw your hands down.
  3. Jump up as high as you can as you throw your hands up to gain momentum.
  4. Land on the same foot, with your hands by your side and try to catch your balance without putting your foot down.
  5. Pause and then repeat.
 

EXERCISE 07: 3-WAY TOE TAP

 
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Equipment: Slide board if desired 
 
Suggested reps: 3-5 reps each side, 2-3 sets
 
Instructions: 
  1. Start standing on one leg.
  2. Reach toe of moving leg forward, to the side, and backward as far as possible.
  3. Remember to keep your planted foot flat. It’s the focus leg for this exercise.
 

EXERCISE 08: FIGURE 8’S

 
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Equipment: Foam Roller/dowel option  
 
Suggested reps: 20-30 seconds per side, 2-3 sets
 
Instructions: 
  1. Start standing on one leg.
  2. With your foot flexed, draw a figure 8 with your heel in both directions.
  3. Repeat on the other side.
  4. Low-Impact Modification: Hold on to the optional equipment if needed for additional support.
 
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Incorporating these drills into your training session will bring out the balance in your body. These balance and strength exercises will allow you to move with more control and strength in the gym, in a game, and in life. Check out the adidas blog regularly for more training exercises, sport-specific drills, and fashion tips.
adidas / August 2022
3 Minute Read