3 Advanced Balance Exercises to Improve Your Balance and Stability

Balance is often a neglected physical attribute, maybe because it is much less on show than speed and muscle mass. Yet it is an important physical attribute for both life and sport and therefore should be trained as such. Training balance can often be difficult due to lack of knowledge around exercise selection and dose, in this article I will provide both exercise examples and principles required for correct dosage to create progression.

5 min read
Sean Klein
Written by
Sean Klein
Published on
28/03/24
Last updated
28/03/24

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In This Resource
  • Benefits of Advanced Balanced Exercises
  • Differentiation
  • Injury Mitigation
  • Movement Virtuosity
  • Are You Advanced?
  • Dosage
  • Implementation
  • Final Reminder: Lift Weights
  • 3 Advanced Balance Exercises to Improve Your Balance and Stability
  • Sample Advanced Balance and Core Routine

Benefits of Advanced Balanced Exercises

Differentiation

Just as the way being strong in the weight room can be the difference between peak performers, balance can also help to create this differentiation. In the world of competitive sports, all physiological characteristics are going to make a difference at the highest level. That is why using advanced balance exercises can make a difference when it comes to elite performance.

Injury Mitigation

Having exceptional balance and mobility could potentially help mitigate injuries. Although this isn’t proven scientifically, I think we can all agree that when someone has good range of motion and the balance and stability to control that range of motion they are putting themselves in the best position possible to avoid injuries during sports. The same goes for daily life, if we are able control our movements we can potentially avoid falls or other injuries caused by a lack of stability.

Movement Virtuosity

When we are required to perform movement patterns that are either learned or organic, balance will play an important role in the quality of these movement patterns. Having advanced balance will help when we are performing daily exercises but also for dancers, gymnasts etc. The physical attribute of balance will help improve over all movement virtuosity.

Are You Advanced?

This is just a warning for those looking for advanced balance exercises but are not there yet. If you cannot achieve mastery of easier balance exercises as seen in other articles on the topic, then you should not be attempting these exercises. We want these exercises to be challenging, that might mean that you cannot perform them perfectly, but if you are having to find your balance by putting a supporting foot on the floor every repetition then it is likely that these exercises are too challenging for you.

Dosage

Balance isn’t something that will create a lot of fatigue when it is being trained, a bit like power. It will require a great deal of concentration but do not expect these exercises to accumulate fatigue so much that you feel tired. The goal is to focus on maintaining your balance and stability throughout.

Implementation

Balance exercises can be done in multiple different ways. I often add them into my clients warm ups so we do not have to take time out of the session and therefore do less sets of weights or cardiovascular training. They can however be done at the end of a full body strength training session in a bi-set or tri-set, when I do this with my clients I often replace the balance exercise for the core exercise. Finally, advanced balanced exercises can be done as stand alone exercises, if you have no intention of doing other physical activities then you will need to do them as stand alone exercises. I do not advice grouping advanced balance exercises together in a circuit, they are all very similar and it will challenge the body too much in an unnecessary way that could risk injury.

Final Reminder: Lift Weights

Strength training improves balance. Often times we over specialise, we want to improve our balance so we want to only perform balance exercises. This is a mistake. Multiple resistance training exercises improve balance, not just balance specific exercise. When we think about lunges , single leg step ups , single leg hinge exercises , general core exercises , weighted carries , all of these will have a positive impact on your balance without specifically training balance. Not forgetting the positive aspect of having more muscle mass for improving balance and stability.

3 Advanced Balance Exercises to Improve Your Balance and Stability

Sample Advanced Balance and Core Routine

Complete 3 rounds

1. Ski Jumps

Complete 5 repetitions

2. Single Leg Lateral Step Up

Complete 6 repetitions

3. Single Arm KB Farmers Carry

Move for 20 meters

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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

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