One of the key balance exercises we use in rehab is to stand on one foot. This makes sense because it forces one leg to do all the work. We then progress with head tilts, eyes closed, upper body movements and throwing objects at you. And it’s a great starting point until you need more.

And what do you need?

You Need Two Feet To Progress In Balance Training… Wait… What?

Click here to see the video.

Yep that’s right. We spend the majority of the day on two feet or in some type of split stance. Our weight shifts and balances as we do daily activities such as:

  • Reaching into the fridge
  • Placing the dishes in an overhead cabinet
  • Opening a door
  • Getting off the couch

We do balance on one foot as we run, walk, stair step and get on a bike. But we also stabilize our body on two feet as we transition into movements.

My challenge to you- get into more complex positions than a single leg stance.

Include These 4 Stances Into Your Balance Training Routine:

Wide Squat:

Feet face forward with body facing forward.

Angled Squat/Open Stance:

Angle body 45 degrees.


Legs are in split stance with both feet facing forward.

In-Line Stance:

Heel to toe position

Think about daily activities that really do require balance as you shift weight.

This may seem simplistic, but if you have a chronically unstable ankle, weak core, poor posture, ACL deficient knee, aging or just plain out of shape- these activities can be daunting. Unfortunately this leads to inactivity and compensations in normal movements.

Before you know it you lose strength and control and start to rely on poor mechanics to help you get off the couch or out of the car.

So grab your balance board, simulate these stances and stay active!

The Ultimate Fitness board one 8.5″ Half Ball is featured in the above video

Stay Tuned: In the next blog, I’ll talk about complex movements and why balance training needs to incorporate 4 key motions.