{"id":398670,"date":"2026-11-02T03:20:08","date_gmt":"2026-11-02T08:20:08","guid":{"rendered":"https:\/\/www.puregym.com\/us?p=398670"},"modified":"2026-11-02T03:25:05","modified_gmt":"2026-11-02T08:25:05","slug":"balance-and-stability-exercises-for-a-stronger-foundation","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/balance-and-stability-exercises-for-a-stronger-foundation","title":{"rendered":"Balance and stability exercises for a stronger foundation"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text css=””]<\/p>\n

Balance and stability exercises for a stronger foundation<\/h1>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”25pax”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1789723052035{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability.png) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”580px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”25px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]Whether you are learning your first squat, lifting heavy weights, running, or simply want to move confidently as you age, balance and stability play an important role.<\/p>\n

The good news is that both can be trained. Keep reading to learn how to improve balance, starting with simple exercises and gradually adding movement, resistance, and unstable surfaces to help you build a stronger foundation for your workouts and everyday life.
\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

Why balance and stability matter at every age<\/h2>\n

Balance is your ability to control your body’s position while standing still or moving. Stability is your ability to maintain control through your joints and core while you do it.<\/p>\n

For active people, better balance may help reduce injury risk. A 2015 meta-analysis found that balance and proprioceptive training with ankle stability exercises reduced ankle sprains by 35% in active people, including those with a history of ankle sprains.<\/p>\n

The benefits become increasingly important as we age. A 2019 Cochrane review of 39 trials found that balance and functional exercises reduced the rate of falls in older adults by 24%.<\/p>\n

Balance also supports movements you may already perform in the gym. Squats, lunges, step-ups, and single-leg exercises all require stability, which means working on balance can support the rest of your training too.<\/p>\n

For more tips on what to do between workouts, check out our active recovery article<\/a>.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

Try the 10-second balance test<\/h2>\n

Stand next to a wall or rack that you can grab if necessary. Balance on one leg and place your other foot against the back of your standing calf. Keep your arms by your sides and see if you can hold the position for 10 seconds.<\/p>\n

Treat this as a baseline, not a pass-or-fail test. If you find it difficult, you have simply identified something you can work on.<\/p>\n

A 2022 study of 1,702 adults aged 51 to 75 found that around one in five could not complete a 10-second one-legged stance. Those who could not complete it had an 84% higher risk of death from any cause during the study’s follow-up period after researchers accounted for factors including age, sex, and existing health conditions.<\/p>\n

The percentage of people who could not complete the test rose with age:[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1793360000001{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability_Tab1.png) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;}”][vc_empty_space height=”250″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]This was an observational study that found a link between the inability to complete the test and mortality risk, but it does not show that poor balance causes a higher risk of death.
\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

Beginner balance exercises<\/h2>\n

If you are new to balance training, start here. Keep a stable wall, rack, or bench within reach for every exercise.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1793356159760{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability_Tab2.png?id=) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”460″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1793356387539{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability_2.png?id=398658) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”580px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

Intermediate Balance and Stability Exercises<\/h2>\n

Once the beginner exercises feel comfortable, add more movement, resistance, or a more challenging base of support.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1793356503024{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability_Tab3.png?id=398666) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”500″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]The bird dog is also a useful core stability exercise because you have to resist movement through your torso while your arms and legs change position.
\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1793351380758{background-color: #ffffff !important;}”][vc_column][vc_column_text css=”.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}”]We asked PureGym Personal Trainer and Coach Amir which three balance exercises he’d recommend for someone who has never done balance work, and how to know when they’re ready to progress.<\/strong><\/p>\n

    \n
  1. Single-leg ISO hold: You should be able to stand on one leg for 15 seconds to a minute, depending on your age. You’re ready to progress when you hit the target time for your age group.<\/li>\n
  2. Heel-to-calf raise: You’re ready to progress when you can do 10 reps without losing your balance.<\/li>\n
  3. Single-leg RDL: Start with a higher surface, about 18 inches off the ground. Once you can perform 8 reps with good stability, you can progress to a lower surface.<\/li>\n<\/ol>\n

    [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

    Advanced balance exercises with gym equipment<\/h2>\n

    Bosu ball exercises<\/h3>\n

    The Bosu ball is the signature piece of equipment in this section, half stability ball, half platform, designed to force your body to stabilize on an unpredictable surface. Bosu ball exercises help improve balance, build core strength, and boost coordination by challenging you to stay steady while you move. Start with both feet on the dome before progressing to single-leg work.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1793356529224{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability_Tab3.png?id=) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”580px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

    Balance exercises for older adults<\/h2>\n

    Balance training becomes especially valuable as we get older. A 2020 review conducted for the World Health Organization guidelines found that exercise programs including balance and functional exercises for three or more hours per week reduced the rate of falls by 42%.<\/p>\n

    The CDC also recommends that adults aged 65 and older include balance activities alongside aerobic and muscle-strengthening exercise.<\/p>\n

    Movements such as sit-to-stands and step-ups help develop balance while strengthening muscles used for everyday tasks like getting out of a chair or climbing stairs.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1793356578308{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/10\/BalanceStability_3.png?id=398660) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”580px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]PureGym’s UK Fitness Report 2025\/26 found that 52% of respondents said they struggled to get up from sitting on the floor. This highlights why maintaining strength, balance, and everyday movement skills matter as we age.<\/p>\n

    You can also explore our back strengthening exercises for seniors for more ways to build strength and support everyday movement here<\/a>.
    \n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1793351380758{background-color: #ffffff !important;}”][vc_column][vc_column_text css=”.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}”]We asked PureGym Personal Trainer and Coach Amir what the safest way is for older members to build balance in the gym, and what they should avoid trying on their own.<\/strong><\/p>\n

    Be on a flat surface and near a wall or something sturdy you can hold onto for balance.<\/p>\n

    I’d start with single-leg ISOs, then they can progress to standing on one leg and swinging the other leg for reps or time. Always bracing their core.<\/p>\n

    Even box squats or sit-to-stands if they’ve never lifted weights. This is also where a TRX comes in handy if it’s readily available.<\/p>\n

    They should avoid using a BOSU ball on their own or doing step-ups without being near a wall.<\/p>\n

    Obviously, they should know their limits, but practice being as safe as possible.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

    How to fit balance training into your week<\/h2>\n

    Try adding a few minutes of balance exercises to your warm-up two or three times per week. You can also practice a simple single-leg stand between strength sets instead of sitting while you rest.<\/p>\n

    When the gym is busy, balance equipment may be easier to get. In a PureGym survey of UK gym managers, 27% named the Bosu ball among the least-used pieces of gym equipment, while 15% named the stability ball and 10% the TRX.<\/p>\n

    PureGym UK data also shows Monday is the busiest day of the week in the gym. So when the squat racks are taken on a busy Monday evening, heading to the functional training area for some core stability exercises or balance work can be an easy way to keep moving.<\/p>\n

    Most PureGym locations in New York are open 24\/7, and you can also use the PureGym app to see how busy your gym is before you arrive. Check out this guide for how many days a week you should work out<\/a>.
    \n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1789724884363{background-color: #d1e2e3 !important;}”][vc_column][vc_column_text css=”.vc_custom_1789724875103{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}”]<\/p>\n

    Frequently asked questions<\/h2>\n

    What are the best balance exercises?<\/h3>\n

    The best balance exercises challenge your stability and gradually become more difficult. Beginners can start with single-leg stands and heel-to-toe walks before progressing to single-leg Romanian deadlifts, lunges, and Bosu ball exercises.<\/p>\n

    How often should you do balance exercises?<\/h3>\n

    Two or three short balance sessions per week is a practical target. You can add a few minutes to your warm-up or practice balance between strength sets.<\/p>\n

    How can I improve my balance quickly?<\/h3>\n

    Practice regularly rather than relying on occasional long sessions. Start with simple single leg balance exercises and gradually increase the challenge through movement, resistance, or less stable surfaces.<\/p>\n

    What is the 10-second balance test?<\/h3>\n

    Stand on one leg with the other foot resting against the back of your standing calf and your arms by your sides for 10 seconds.<\/p>\n

    Are balance exercises only for older adults?<\/h3>\n

    No. Balance exercises can benefit people at every age and fitness level. Research has linked balance training with fewer ankle sprains in active people, while good balance and stability also support common gym exercises like squats, lunges, and single-leg movements.<\/p>\n

    What equipment helps with balance training?<\/h3>\n

    Bosu balls, stability balls, TRX straps, resistance bands, and cable machines can all be used for balance and core stability exercises in the functional training area at PureGym. You can also train balance without equipment using single-leg exercises.<\/p>\n

    Build a stronger foundation<\/h3>\n

    Balance is a skill, and like strength or endurance, it can improve with practice.<\/p>\n

    Start at a level where you feel safe and in control, then gradually make your exercises more challenging as your confidence improves.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]Ready to get started? Find a PureGym near you<\/a> and start building a stronger foundation.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

    [\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Fifteen balance and stability exercises from beginner to advanced, a simple 10-second balance test, and how to fit balance work into any gym session.<\/p>\n","protected":false},"author":49,"featured_media":398687,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-398670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=398670"}],"version-history":[{"count":15,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398670\/revisions"}],"predecessor-version":[{"id":398685,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398670\/revisions\/398685"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/398687"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=398670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=398670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=398670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}