Balance & Proprioception Exercises
These common and unique exercise tutorials found here will help to improve your overall balance and stability in the hips, knees, and ankles, as well as improving your postural awareness. You can challenge each leg individually, targeting the small stabilizer muscles and promoting functional strength, managing lower back pain and improving performance.
BIRD DOG ROW
Bird Dog Rows represent a variation of the well-known Bird Dog exercise, renowned for enhancing core strength, refining balance and coordination, while also contributing to increased upper body strength.
BIRD DOG SWEEPS
Introducing a variation of the classic Bird Dog exercise amplifies the challenge to the core's balance, strength, and stability. This version intensifies the engagement of glutes, abs, shoulders, and back muscles, surpassing the demands of the original Bird Dog exercise.
CALF BRIDGE OSCILLATIONS
Calf Bridge Oscillations present an incredible and demanding workout that enhances strength and stability in the ankles, calves, hamstrings, and glutes. It's particularly beneficial for runners.
CALF BRIDGES
Calf Bridges excel in simultaneously strengthening the calves, hamstrings, glutes, and core muscles. Often underestimated, these muscle groups play crucial roles in maintaining posture, walking, alleviating low back pain, and enhancing running performance.
HALF KNEELING BICEP CURLS
Half Kneeling Bicep Curls present an excellent variation for fortifying your arms while simultaneously enhancing core and hip stability. This exercise engages the biceps, obliques, glutes, and hamstrings effectively.
HALF KNEELING WOODCHOPS
The Half Kneeling Woodchops serve as an excellent exercise for enhancing core strength and trunk rotation. It effectively targets the obliques, back, shoulders, and hips. All you need is a single dumbbell or medicine ball to give this a try.
LUNGE CROSS CONNECT
This demanding lunge variation enhances balance and coordination while strengthening the glutes, quads, hamstrings, and core. It's especially beneficial for runners or individuals aiming to enhance posture and stability in their hips, knees, and ankles.
SINGLE LEG DEADLIFTS
The Single Leg Deadlift stands as a timeless exercise that enhances balance while fortifying the glutes, hamstrings, calves, and feet. This versatile exercise can be executed with or without added weight for variation.
SINGLE LEG DEADLIFT WITH ROWS
Single Leg Deadlifts With Rows represent a timeless exercise for enhancing hip extension and refining single-leg balance. This comprehensive move effectively strengthens the back, shoulders, biceps, core, hamstrings, and glutes, offering a holistic workout in a single exercise.
SINGLE LEG SQUATS
Single Leg Squats prove excellent for developing single-leg strength and enhancing stability in the hip, knee, and ankle joints. They engage the quads, glutes, calves, and core muscles effectively.
STABILITY BALL MODIFIED PLANK
This introductory version of the Stability Ball Plank effectively instructs anti-extension of the ribcage and pelvis while fortifying the entire core.
STABILITY BALL HACKSAW PLANK
The Stability Ball Hacksaw Plank, also recognized as the "Body Saw Plank," targets your core by testing your capacity to maintain a stable back position. Explore both beginner and advanced variations provided here.
STABILITY BALL PLANK CIRCLES
Engage your core with the Stability Ball Plank Circle exercise, also recognized as "Stir The Pot," emphasizing anti-extension and balance control. Discover two variations tailored to your fitness level.
WALL MARCHES
Wall Marches serve as an excellent method to fortify your core and individual leg strength utilizing only a wall. This exercise also aids in enhancing trunk stability and posture.