Balance Training Exercises

Balance Training Exercises

Fabio Comana, Exercise Physiologist: Hi. Today we’re going to talk a little bit about balance, and we’re going to take you through some balance exercises. Now, balance is probably one of the most important skills we could use in training; probably one of the most important skills we need in our lives. But it’s also the one skill that we don’t train. And it becomes even more important as we get older. So let’s start training balance at an early age, and maintain it into our golden years. With me is Rachel. Rachel is going to take us through a progression of balance training exercises, and the point is to find that level or that intensity that you feel challenged, and then take yourself from that point onward. So, what Rachel’s going to do, she’s going to show us the different foot positions. The first position she’s going to show is just what we call the feet in hip-width stance. Now, from there we can progress. Rachel’s going to just simply take a step forward. So, we can call that a staggered position or just a step position. We can get a little bit more challenging here by going into what we call a split position. And, again, if that’s not enough, Rachel’s going to go heel-to-toe and then ultimately where I’d like her to go is standing on a single leg. And so that’s going to be your progression. So, again: choose one that’s appropriate. I want it to challenge you, but I don’t want you to lose control. I want you to stay tight through here, and I want you to also feel the muscles in your glutes and the sides of your hips working, because the whole idea is that’s where your balance training is, and those are the muscles we want to tone and shape up. OK. To start with; so, Rachel, I’m going to have you go into a heel-to-toe position, and we’re gonna just apply some variables here. Each one of these is intended to make the exercise a little bit more challenging. So, again, choose the one that you feel is appropriate for you. Rachel, we’re going to start by taking our hands over our head. Now, again, it may not be much of a challenge. That’s fine. Let’s drop one arm off to the side. Now, what I would like you to do, Rachel, is lean that way. And, again, try to keep yourself really tight through here and just lean your trunk. And we can take it to the side, but we can also bring it around to the front. So, let’s bring that arm to the front and she can lean forward, she can lean backwards, she can even rotate around. So, you’ve got your choices. Now, again, if you don’t feel like that’s enough of a challenge, let’s raise the bar here. Rachel, go ahead and put a finger just about 10 inches in front of your face. And what I want you to do is simply let the finger drift upwards, but follow it with your eyes. Don’t move your head. So, we’re gonna more your hand around. What we’re doing is really confusing the eyes, because that’s where your balance is centered. So, by doing this, we’re kind of throwing off your balance centers. Now, we can add; again, Rachel’s doing the movements and she doesn’t feel challenged. We can repeat it, but now I want you to move your head with you. So tilt your head up. Because you have balance centers in your ears, too. Let’s challenge those. Still not enough? You’re gonna repeat those movements with your eyes closed. So let’s go ahead and do it now. Keeping your eyes closed. And the whole time Rachel’s doing this she’s thinking: control. Tight through her core. Tight through her glutes. This is really the area of the body we’re trying to stabilize. So, really focus on that. Remember, we want quality of movement. How long should she do this for? Again, maybe just 10 repetitions. Take a step, mix up the feet, change the different positions. I want you to get a workout where you feel, yep, there’s some muscle activation taking place there. Now, let’s ramp it up one more step. Rachel, we’re going to go onto one leg. So, we’re going to stand up on one foot and we’re just gonna start mimicking what we do when we walk. Rachel’s just going to swing her leg forward, swing the leg back, and then she’s going to let her arm naturally swing. And you notice that as the leg swings forward, the arm swings back. And so right now, we’re starting to mimic what you do every time you take a step when you’re walking. And so this is not a challenge for most of us. We can add a little bit more exercise intensity to this. I’m going to have Rachel reach down towards the floor and really reach back up here. So, again, we’re making it more dynamic. Reaching down, reaching up, and the cues that I’m looking for: Her foot stays flat. Her knee is staying aligned over that second toe. Her trunk is nice and stable. And you notice she’s not shaking. She’s keeping everything in control. She’s working the muscles through her core as well as the muscles through her hips. You notice that she drops back; she throws her butt backwards. That’s really promoting a good, effective squat movement. So, now we’re moving in the forwards-backwards plane. Let’s take it up one more notch. Rachel, we’re going to move out to the side now. You’re going to take your leg out to the side like this and move it across the body, all right? Beautiful! Just doing that motion right there, you notice her legs and arms are moving in a left-to-right motion. We can now add a little element to this. We’re gonna have Rachel, as the leg goes out, we’re going to have you drop into a little bit of a squat. So, you’re going to drop down into a squat position and come on up. Perfect. Again, you’re looking for that alignment. The foot is on the floor, her butt goes backwards, she’s trying to keep that knee nicely aligned over the middle of that foot, and her trunk is nice and stable. And then we can move into the third plane. The third plane will be where Rachel’s actually going to take a leg across the front of her body and then around the back. Now, as she does that, she’s gonna keep the arm moving in the opposite direction. So, she’s doing a movement right there. Again, she’s going to start to feel that, doing one set of 10 repetitions, she’s going to start to feel it right through these muscles around her butt. And, again, we can challenge this a little further by having to drop into a bit of a squat position and coming back out of it. Beautiful. Now, keep in mind, you can always put the foot to the floor if you’re losing your balance. I want quality of movement, not quantity. So, just remember: you’ve got a series of progressions right through here. You’ve also got an option to one set of 10 in each direction. You’re getting a lot of exercises and you’re going train balance and you’re going to firm up this area. Go and have some fun.

Daniel Yohans

100 thoughts on “Balance Training Exercises

  1. Lordruthstrom says:


  2. papajohn fitbyfaith says:

    Great ideas, thank you!

  3. cursedswordsman says:

    first dislike

  4. marmelaaden says:



  5. cursedswordsman says:

    @marmelaaden I'm a rebel.

  6. Murat Acar says:

    I'm a freerunning guy, will this help me to not fall if I jump on thin edges?

  7. Ranger1stPl5 says:

    It's been shown many times over that static balance training does not translate to dynamic balance in most cases.. so if your into parkour as one person mentioned, make sure your training ALSO includes dynamic balance exercises..

  8. LoyalDoberman says:

    Wow…I'm 21 and I didn't my balance was this bad.

  9. FredericoMendez says:

    Nice one guys. Ive been using a wobble board and recently a slackline to help improve my balance. These exercises will be a good addition to my programme, thanks.

  10. P B says:

    Don't forget to continue

  11. Devin DeShane says:

    4:47 Oh great guys, CUT!!!! We have to do it all over again thanks to Rachel!

  12. Askdjf laksdjf says:

    Rachel has good balance

  13. byheavenlyhosts1 says:

    This is an answer to my prayers…I had 17 surgeries in 7 years. my balance. hips and core muscles are weak from so much bed rest…how are ou eyes & ears part of balance?

    Thanks so much!!!

  14. ReignReviews says:

    2:20 I almost ate shit o.o didn't know i was so clumsy

  15. Abigail Grace says:

    This is great for improving your skateboarding teqhniques

  16. Aviv Gannon says:

    do you think better balance could help me with my fear of heights? i want to try free running but this is the only thing that stops me.

  17. Arnond35 says:

    seems similar tai chi to me

  18. byheavenlyhosts1 says:

    Thank you for your help…I'm an artist and often get distracted by ideas for paintings etc…I guess I need to focus more.

  19. Weldon Wallace says:

    Good for manuals on a skateboard

  20. Lulu Ahmad says:


  21. annslow41 says:

    revisiting this video today for the second time. good exercises with clear, easy-to-understand directions. thumbs up for you

  22. Aleksandar Petrovic says:

    Very nice!!!

  23. prda prdic says:

    My family laughed when I told them I was going to get ripped with "MegaMAX Muscle Maker", but then I showed them the results. Go and google "MegaMAX Muscle Maker" to see their reaction. (You should see their priceless faces!)

  24. maduka weerasinghe says:

    If you seriously want to lose weight, you should look up on google Fat Blast Lifestyle. They will help you get the body you deserve.

  25. ModestMagician says:

    I think you accidentally the verb.

  26. PorcelainPrincess76 says:

    I feel silly! I've never heard of Ace Fitness score this video, and was thinking Ace the hardware store until I saw the

  27. PorcelainPrincess76 says:

    Thing that said ace fitness!!! Silly me haha

  28. xstrawbrysx says:

    After a rare brain tumour in 2007, involving my equilibrium being almost destroyed my balance is the main focus when I work out @ the gym or @ home I dont want anything 2 drastic so this is challenging enough for little old me, Thanks people xxx

  29. Lenny D says:

    not going to lie this shit is hard and I do alot of sport b-bay soccer skate board and snowboard lol

  30. jason crayone says:

    this worked well with my vertigo

  31. Mingma Sherpa says:

    It would be a shame if you did not build muscle when these normal people do it so easily using Ripped X Beast (Look it up on Google).

  32. Dubb –Ya says:

    Oh this isn't hard at all-3:16 *falls on face*

  33. Daniel says:

    0:00 – 2:00: HAHAHHAHAHAHAH
    4:00 – Tomorrow: *on floor*

  34. Micheal Duzan says:

    You wanna learn balance? Go to a park find a small sturdy log that has fallen over a ravine, walk across that back and forth a few times. That will definetly improve your balance. More of a Traditional style of balance training

  35. Tim Vaq says:

    i cant do the closed eye one lol

  36. SS Battles says:

    I live with BPPV now (didn't have it before) and have gotten weaker over the last year or two. These exercises are a challenge to my inner ear and I can feel the muscles working harder than they have in a long time – thighs, hips, behind. It'll take some time to get stronger but this is a great beginning. Thanks for the vid, I had lost hope. Can you recommend other strength training exercises that don't require getting on the ground or bending over?

  37. Penthesilea says:

    This is a great wake-up call. I thought I had great balance, until I got to the end. Thank you for this!

  38. Angelo Roja says:

    Ogni gesto è correlato all'equilibrio, le informazioni che la vista trasmette al cervello consentono di effettuare opportuni adeguamenti nella postura e tono mscolare per mantenere un perfetto equilibrio. Alleniamo quindi la consapevoezza cinestesica.

  39. Guitar Ranger says:

    I like the way she's just perfect

  40. paul kay says:

    This is great stuff.

  41. steve roth says:

    As close to hands on as  you can get.  Thank you!

  42. Champ says:

    If you want a more advanced balance training practice, simply close your eyes while training. 

  43. Terry Kennedy says:

    great series Fabio… looking to create series with ibodyWALK and poles

  44. chris scott says:

    Awesome video!! 

  45. Laura M says:

    Am I the only one who finds it difficult to keep my balance in these exercises? Well, I'm trying to do lots of core workouts to help out, mostly sit ups.

  46. rumvodkaf1 says:

    Really good basic exercises which are highly underrated because they don't require the use of any apparatus or payment plan. 

  47. Sean Geneau says:

    typical field sobriety test

  48. Comment Unchecked says:

    I'm a gymnastics coach and I mainly train 5-8 year old development squad girls (they will be in level 1 next year) and a couple have horrible balance. This is simple enough to make it fun for them ☺

  49. Deborah Hopper says:

    Good video, Thanks.

  50. Peter McBrearty says:

    Who is the guy? Fabio? Anyway, he's great at presenting this and leading us thru it, so confident and convincing, very encouraging. Rachel is just so perfect in her balance too, excellent video all ground

  51. shefa tabassum says:

    that felt good

  52. MrBaconification says:

    this would have been good if there was no shitty background music

  53. The Fall Prevention Lady says:

    Great progression of balance exercises; especially at most challenging level! Thanks.

  54. Dave Everitt says:

    His condescending tone, over use of Rachael's name and the appalling background music make this sooooo hard to watch, but the content is superb and the exercises outstanding.

  55. Christina Paza says:

    shit, i thought i had good balance until i tried doing this lol

  56. Zues Shamarn says:

    Nice progression of the movements! Great Share! Thank you!

  57. Ivan B says:

    Great video. I like the leg swing in sagittal plane. Very functional especially with the arm swing. Thanks for the great ideas!

  58. John Zellner says:

    Rachel's foot touched the floor at the end!

  59. Abigail Lovelace says:

    Hey thats my professor! FABIO COMANA IS THE BOMB! We did this in class and an entire classroom of Kinesiology students were falling all over the place.

  60. kxlsey says:

    I saw this at school

  61. Rosemary Maziarz says:

    I'd like to see someone in their 80's do these for inspiration.

  62. Patrick says:

    never explains WHY balance is important

  63. Sapphire Alfonso says:

    Hard but thanks anyway

  64. Sapphire Alfonso says:

    Does anyone think that Rachel looks like a robot? Its almost funny

  65. mohd jaleel ahmed says:


  66. Steve Daniel says:

    I have terrible balance.
    thanks for the exercises bro

  67. Marina Mori says:

    Fabio!! today well actually tonight is my lucky day because I "found" you video on balance… It's scary to realize that my balance is not that great… Doing balance exercises like this one, will improve my balance? PLEASE REPLY… Thank you!! Marina

  68. RichardJinny says:

    Looks so simple but I tried and…

  69. Marissa McCants says:

    Thank you so much for this video!  I had a brain injury and they discontinued my physical therapy, but I am still having trouble with balance and walking at times.  This video is helping me tremendously. I wish I knew about it before.  God bless you!

  70. Dee Davis says:

    Too much yatta-yatta. A lot less talk would have been more effective.

  71. Ant Kim says:

    Eye movement exercise is important ?

  72. Paulina Undurraga says:

    As a physiotherapist working with the elderly, I find the concept of these exercises excellent. Naturally, I plan to modify them. Fall prevention is key! cheers. Good instruction.

  73. Johnny Hall says:

    grear exercise!!!Thank you!!!!

  74. Celyfit 1 says:

    Balance, mobility, gluteus, and core. Couldn't be better than this. Thank you!

  75. Anthony SD says:

    rachel you are amazing cuz i keep losing my balance lol thanks Fabio!!

  76. Bobby Dockham says:

    85 and working hard on these exercises , Not as easy as it looks. But I'm working on it daily. Having NEUROPATHY adds to the challenge! Haven given up…….

  77. rocky toombstone says:

    would it help if i blindfolded myself, tied my hands behind my back, had ear buds in all while on one leg, and then i had a friend come in and shove me so that i have to keep my balance and be prepared to move in any direction.

  78. michelelinden says:

    Do you also provide a video of these in progression, timed, using both sides, for someone who is more challenged in taking the info and adapting it and following through for a complete balance training effort? I like it for myself, will just start and pause when necessary to do what I would like to see in a "complete" training video.

  79. victory in the scriptures says:

    Great ! Subscribed

  80. TheRyma52 says:

    5 minutes of endless talk is very tedious. Sound off and watch is good.

  81. Dok No See says:

    This could be much better if that guy would just step aside while Rachel do her thing, no??? talk about hogging the spot light.. and oh those last few moves are a good way to bust ones knees, then you'll be balancing your wheelchair..

  82. Jake Lee says:

    thanks for everything

  83. Mahinda Bandarathilaka says:

    good balance exercises . i like it. thanks

  84. D Field says:

    Great video!

  85. Paracise says:

  86. Thom Ass says:

    this is horribly boring

  87. Connie Tyler says:

    I think having a chair nearby would be a good idea so you don't fall. Especially for older people.

  88. Fatiha Bekri says:


  89. Sherryl Keith says:

    I learn about workouts thanks to Unflexal.

  90. Vicki Souder says:

    I find balance training so fascinating! Thank you!

  91. Sam Winter says:

    Shoulder Width:

    Feet staggered

    Heel to toe

    One leg, foot in the air

    Heel to toe:

    One arm up, one in front- lean back

    One arm up, one to side – lateral sway


    – Follow hand
    – Follow hand eyes closed

    One leg:
    Swing leg forward
    Swing arm back in opposite direction

  92. mercedes garcia carrillo says:

    The challenging ones are hard! I'm under several meds and can't keep my balance so well. 🙁

  93. Bob Fearn says:

    Good video. Shoes were not mentioned. Do bare feet make a difference? Thanks

  94. Vipul Rajput Vipul Rajput says:


  95. Alyssa Cornette says:

    I smoke a lot of weed and I ant gonna stop. So I need to make up for it with things like this.

  96. generalistic_me says:

    oh wow this is new! thanks. that finger step lose me. will start to train these more frequently. finally some love for my cerebellum 🙂

  97. andrealoveskpop says:

    I was like psssh easy. Tried the follow finger one and fail nearly every time lol

  98. Sara Rainey says:

    Really wonderful information : )

  99. Myra the ice ninja says:

    Me: Oh! Im quite good at thi-

    Crashing intensifies

  100. Ravikanth Akupatni says:

    Why balance or stability is important can someone answer thanks.

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