Feel Wobbly? Practice This Move
Helps build real-world balance
This week, we’ve been talking all about balance—and for good reason.
Every second of every day, an older adult experiences a fall in the U.S.
😲 That’s over 31 million falls a year,
…with women at even higher risk!!
Balance isn’t just about preventing falls.
But here’s the key:
💪 Balance is a skill you can improve at any age.
With the right kind of training, your body can become stronger, quicker, and more responsive.
Today, I want to show you one move that will get your balance training kicked off on the right foot…literally 👣
JUST ONE THING
The “single-leg deadlift” looks simple…but it’s one of the most effective exercises for building real-world balance. (It might also be your greatest nemesis! 🥴)
Your JUST ONE THING to Build Balance
Master the Single-Leg Deadlift
At its core, this move is a one-legged hip hinge,
—the same movement pattern you use when picking something up, catching yourself, or stabilizing your body mid-step.
So why does it feel so hard?
Because it’s a dynamic balance challenge.
As your torso moves forward, your body has to constantly adjust to the shift in weight—
✨ your foot, ankle, core, and hips all working together in real time to keep you steady.
That’s exactly what prevents fall in everyday life.
Need help making sure you have the techique down to maximize benefit?
Check out this 👇 video to help you master this tricky move.
Technique Tips for Single-Leg Deadlift
- Strong feet: Flare your toes and firmly grip the ground, feeling strong through ankle
- Bent Knee: Seriously—bend it more than you think! This engages your glutes and thigh muscles for more stability
- Stiff Torso: Keep your trunk steady so you’re not collapsing as you hinge
Extra Tip: Hold on to the back of a chair or place your hand on the wall to help hold your body steady as you go through the movement. This is NOT cheating—this is teaching your body how the movement is supposed to feel so the motion gets imprinted into your brain and muscles.
Did You Know...
- The hip hinge is one of the most important movement skills you can develop as you get older to save your spine.
- Strong glutes make balancing so much easier! Click here if you need a good glute-strengthening program.
- It’s best to practice your balance exercises on a hard surface. Trying to balance on carpet or a squishy mat significantly increases the difficulty level.
Until next week... Be strong💪
