3 Leg Exercises to Improve Balance

Check out 3 leg exercises to improve balance according to a respected fitness coach.

Training your legs should not be only about getting them stronger and ready for daily activities. You should also known how to train yourself to improve your balance.

As we age, the interplay between these two facets becomes increasingly crucial, influencing not only our physical agility but also our overall well-being. This article introduces three exercises designed to bolster leg strength while simultaneously enhancing balance. These exercises are accessible, requiring no equipment, and cater to individuals at varying levels of fitness proficiency.

This guide is not merely about executing exercises; it’s about understanding the synergy between strength and balance. By integrating these movements into your routine, you embark on a holistic journey toward improved physical harmony and confidence, irrespective of your fitness level. Whether you’re a novice seeking a starting point or an experienced enthusiast aiming to refine your regimen, these exercises offer a spectrum of benefits, paving the way toward a more balanced and robust physical existence.

And the person who came up with these 3 leg exercises to improve balance is Chris Wilson. He is joined by WBFF Fitness Pro and online physique coach Vania Bradway.

Chris Wilson is a renowned strength coach at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

So let’s get down to it, shall we?

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3 Leg Exercises to Improve Balance

1. Wall-Assisted Toe Touches

The wall-assisted toe touch is an exceptional starting point for anyone looking to strengthen their legs and enhance balance. This exercise, performed with the support of a wall, is particularly beneficial for beginners or those focusing on lower body stability. While maintaining a soft bend in the knee, the practitioner gently lowers themselves to touch their toe, engaging the muscles around the knee, the hamstrings, and the glutes. Performing this exercise barefoot can significantly enhance your connection to the ground, offering a more profound sense of balance and stability. Aim for 3 to 10 repetitions on each leg, focusing on a slow and controlled descent and ascent.

Chris Wilson comments on the exercise’s effectiveness: “This is a great exercise again for strengthening the lower leg, the area around the ankle, and the calf. We’re also getting a great stretch in the hamstring and engaging the glute, especially as we come back up.”

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2. B-Stance Romanian Deadlift

The B-stance Romanian deadlift introduces a subtle complexity by incorporating an asymmetrical stance, where one leg acts as a supportive ‘kickstand’ while the other takes on more workload. This stance not only challenges the muscles in the legs but also tests your balance, making it a superb progression from the wall-assisted toe touch. With or without light dumbbells, this exercise engages the hamstrings, glutes, and stabilising muscles around the ankle, offering a comprehensive lower body workout. The emphasis on barefoot execution remains, allowing a deeper sense of engagement and proprioception.

Chris Wilson elaborates on the technique: “She’s stimulating the soleus, the lower part of the calf. She’s getting her glutes as she comes back up and extends the hip. This is just a really great way to strengthen the lower body in a very safe way with very low weight.”

3. Bulgarian Split Squats

Progressing to the Bulgarian split squat, this exercise stands out as the most challenging of the trio. It involves elevating one foot and performing a deep, controlled squat, demanding considerable balance and leg strength. The front leg primarily drives the movement, but the rear leg also plays a crucial role in maintaining stability and alignment. This exercise is a powerhouse for targeting the entire lower body, enhancing muscle coordination, and pushing the limits of your balance.

Chris Wilson praises the exercise’s comprehensive nature: “This is a great full-leg developer. You’re improving your balance and your strength…you will see an impact in your balance, in your strength in your legs, and probably in your confidence.”

By incorporating these exercises into your routine, you’ll not only build leg strength and balance but also gain a deeper understanding of how your body moves and stabilizes itself. Whether you’re a beginner or more advanced, these exercises offer a structured path toward achieving a more balanced and robust physique.

Attempting to enhance leg strength and balance is a rewarding endeavour that transcends mere physical benefits, influencing our confidence and how we perceive our capabilities. These three exercises, ranging from beginner-friendly to more advanced, offer a spectrum of challenges that cater to various fitness levels. Integrating these exercises into your routine, with consistency and dedication, will not only elevate your physical prowess but also imbue a sense of accomplishment and self-assurance in your daily life.

So, whether you’re stepping onto the mat for the first time or you’re looking to deepen your exercise repertoire, these movements are your stepping stones to a stronger, more balanced you.

We know it is easier to simply watch and copy someone doing an exercise rather than needlessly explaining it in written format. And that is why you have the option to simply click and watch the video below.

In the video, coach Chris Wilson demonstrates each of the exercise and points out how to perform them correctly for you to get all the benefits from the movement. Happy training, everyone!

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This routine is designed to progressively build your leg strength and balance, suitable for various fitness levels. Do this workout 2-3 times a week to see a massive change on your strength and balance.

Workout Structure:

Warm-Up (5-10 minutes)

Begin with a light cardiovascular activity like jogging on the spot, followed by dynamic stretches focusing on the legs and hips to prepare your body for the workout.

1. Wall-Assisted Toe Touches

• Sets/Reps: Start with 2-3 sets of 3-10 repetitions per leg, depending on your comfort and fitness level.
• Rest: Take a 30-second rest between sets to maintain quality form throughout the exercise.
• Execution: Ensure a soft bend in the knee and a controlled descent and ascent, as advised by Chris Wilson. Focus on engaging your lower leg, ankle, calf, and glute muscles.

2. B-Stance Romanian Deadlift

• Sets/Reps: Perform 2-3 sets of 5-10 repetitions per leg. If you’re a beginner, start at the lower end and gradually increase the reps as you gain strength.
• Rest: Allow yourself a 45-second rest between sets to recover.
• Execution: Maintain a slight bend in the standing leg and ensure your movements are slow and controlled. As you progress, you can introduce light dumbbells to increase the challenge.

3. Bulgarian Split Squats

• Sets/Reps: Aim for 2-3 sets of 5-12 repetitions per leg. Adjust the number of reps based on your level of experience and strength.
• Rest: Take a 1-minute rest between sets to ensure you’re able to perform each rep with good form.
• Execution: Focus on maintaining a straight line from your shoulders to your hips, as Chris Wilson highlights, and ensure your front leg is doing the majority of the work.

Cool Down (5-10 minutes)

Finish your workout with a cool-down to help your body recover. This could include static stretching focusing on the legs and lower back, as well as deep breathing exercises to help reduce heart rate and promote relaxation.

Notes for Progression:

• Increase Repetitions: As you become more comfortable with the exercises, gradually increase the number of repetitions within each set.
• Add Weights: For the B-Stance Romanian Deadlift and Bulgarian Split Squats, consider incorporating light dumbbells to enhance the intensity.
• Progressive Overload: Over time, aim to increase the difficulty of the exercises either by adding weights, increasing reps, or reducing rest periods to continue challenging your muscles and balance.

How to Get Massive Legs Without Training to Failure

Training your legs is crucial for improving your balance, which has a host of benefits:

1. Enhanced Stability: Stronger leg muscles contribute to a more stable base, which is essential for maintaining balance, especially on uneven surfaces or in dynamic situations like playing sports or navigating crowded areas.
2. Injury Prevention: Improved balance can significantly reduce the risk of falls and injuries. This is particularly important as you age or if you’re involved in activities that require a high degree of physical stability.
3. Better Coordination: Training your legs helps in enhancing neuromuscular coordination, allowing your body to respond more effectively to changes in terrain or sudden shifts in direction.
4. Increased Core Strength: Balancing exercises often engage the core muscles, which are crucial for stabilising your entire body. A strong core supports better posture, reduces lower back pain, and improves athletic performance.
5. Improved Proprioception: This is your body’s ability to sense movement and position in space. Training your legs can enhance this sense, making you more adept at adjusting your balance when needed.
6. Supports Joint Health: Balance training can help in evenly distributing the stress of physical activity, reducing the risk of overuse injuries and joint wear and tear.
7. Enhances Athletic Performance: Most sports require good balance and coordination. Strong, balanced leg muscles contribute to more powerful and efficient movements, improving overall athletic ability.
8. Aids in Daily Activities: Good balance is essential for everyday tasks, from walking on uneven pavements to climbing stairs and carrying items.

By incorporating leg training into your fitness routine, you’re not just building muscle and endurance, but you’re also laying the foundation for a more balanced, coordinated, and injury-resistant body.

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