Improving Balance
The need to improve it, what happens if we don’t and an exercise to implement
When we think of fitness, most people jump straight to strength, endurance, or flexibility. But balance? It’s often overlooked—until it becomes a problem. Whether you're an athlete, a busy professional or just someone who wants to stay active and injury-free, your balance plays a key role in how well your body moves and performs.
Why It Matters?
Balance is your body’s ability to control its position, whether you're moving or standing still. Good balance isn't just for gymnasts or yoga practitioners—it’s essential for everyday tasks like walking, climbing stairs, or picking something up off the floor. It supports coordination, posture, and injury prevention across the board.
When your balance is strong, you move more efficiently, generate more power, and reduce the risk of falling or straining your body.
If your goal is to be able to reach down to tie your shoes, balance is a must here. How often have you reached down and felt like you were going to topple over? The topple over feeling is gravity working against your body. Balance helps you feel more stable throughout every plane of motion.
What Happens When Balance Is Off?
Poor balance doesn’t just increase your risk of falling—it can lead to compensations throughout the body, causing:
Knee or ankle injuries
Lower back pain from instability
Muscle imbalances and joint stress
Delayed recovery post-injury
Limited athletic performance or plateaus
Over time, these issues can reduce your quality of life and hold you back in training or daily activities. Here is a statistic for you that could blow your mind.
“Falls are a major cause of non-fatal injuries, with over 3 million emergency room visits annually due to falls in older adults”
One Simple Fix to help you:
One of the most effective, low-equipment exercises for improving balance is the single-leg squat to a bench.
Here’s why it works:
Engages stabilizing muscles: When you're on one leg, your glutes, quads, core, and ankle stabilizers have to work harder to control the movement.
Reduces side-to-side imbalances: Training each leg independently helps you address and correct strength discrepancies.
Improves proprioception: This is your body’s sense of where it is in space. Single-leg exercises sharpen that awareness.
Safe and scalable: Using a bench helps limit the range of motion to something manageable and encourages proper form.
How to Perform a Single-Leg Squat to a Bench
Stand in front of a bench or sturdy box.
Lift one foot off the ground slightly.
With your chest tall and core braced, slowly lower yourself to sit on the bench using the standing leg.
Tap the bench and rise back up without using your hands or letting the other leg touch down.
Keep the movement slow and controlled.
Start with 2–3 sets of 6–10 reps per leg. If you need help, you can lightly hold onto something for balance or start with a higher surface.
Final Thoughts
Balance isn’t something you notice—until you lose it. By incorporating balance-focused exercises like the single-leg squat to a bench, you're not just building strength; you’re building a foundation for better movement, fewer injuries, and more confidence in your body’s ability to support you.
Take action today. Add this to your next lower-body workout and start reaping the benefits of better balance—one leg at a time.
