Dynamic balance exercises: 6 moves to improve stability
Discover how you can improve your balance while doing everyday activities and sports with dynamic balance exercises recommended by physical therapists.
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Ever felt a bit unsteady when climbing stairs, navigating uneven ground, or changing directions quickly? When your balance is off, everyday tasks can feel challenging. Dynamic balance exercises can make you stronger, more flexible, and steadier on your feet.
“Dynamic balance is what helps you stay steady when you’re on the go, like walking, stepping off a curb, or getting in and out of a car,” says Aashini Govani, PT, DPT, a physical therapist at Hinge Health. “Working on balance is important for everyone — not just older adults — and can help you feel more confident when playing sports, hiking, or even doing chores.”
Read on to learn more about dynamic balance and how to improve it, especially with exercises recommended by our Hinge Health physical therapists.
Our Hinge Health experts
Bijal Toprani, PT, DPT
Aashini Govani, PT, DPT
What’s dynamic vs. static balance?
There are two main types of balance that help you move through everyday life: dynamic and static balance.
Dynamic balance helps you stay steady when you’re in motion, like stepping over a puddle, switching directions, or moving through a busy room. Exercises like lunges, which challenge movement and control, are great for supporting your dynamic balance.
Static balance, on the other hand, is what helps you stay steady while staying in one place, like when you’re standing and chopping vegetables at the kitchen counter or waiting in line at the grocery store. Exercises like balancing on one leg can help improve static balance while standing and sitting.
You use both types of balance when you play sports or work out. For example, you need static balance when waiting to receive a tennis serve or catch a fly ball during a softball game. When you move to hit the tennis ball or catch the softball, you rely on dynamic balance. “You need a mix of both types of balance, which is why it’s so important to improve both,” says Dr. Govani.
Dynamic balance exercises
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This exercise helps you build stability and balance by practicing how to shift your weight from one foot to the other, says Dr. Govani. This type of movement is something we use in daily activities like climbing stairs or getting in and out of a car.
Table side stepping
Want expert care? Check if you're covered for our free program →This exercise helps you practice moving side to side which is helpful moving around people at a store or staying quick on your feet during pickleball, for example.
This staggered stance exercise focuses on one leg at a time without needing to balance fully on one foot. It helps build strength in your hips, glutes (butt muscles), and hamstrings (back of leg muscles), supporting stability for everyday activities like standing up from a chair and walking.
This move challenges your balance and coordination as you step forward and move your arms up. This exercise also helps build strength in your lower body and core, which supports your posture and helps you feel steady during everyday activities.
This exercise helps your upper and lower body work together and encourages flexibility. “The stretch in this move can improve your mobility, helping you feel more confident in your movements,” says Dr. Govani.
This exercise helps improve your balance when moving from side to side. It also strengthens your ankles, which provide stability as you move in any direction.
These exercises support dynamic balance by building strength and coordination in your lower body, encouraging movement in different directions, and helping your joints and muscles feel more stable and flexible.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Benefits of dynamic balance exercises
Better balance isn’t the only benefit you can get from dynamic balance exercises.
Improved coordination and agility. Dynamic balance exercises help your body and brain work together more smoothly, so you can react quickly and stay steady on your feet — whether you’re hiking over rocks, walking on an uneven sidewalk, or making your way through a room full of obstacles (think: scattered toys or clothes).
Enhanced athletic performance. Whether you’re a seasoned athlete or play sports recreationally, dynamic balance is important for a range of activities, including soccer, pickleball, basketball, golf, cycling, and running. “Practicing dynamic balance can help you feel more confident in your movements and may lower your risk of injury while playing sports and working out,” says Dr. Govani.
Reduced risk of falls or injuries. Practicing balance exercises can help you stay steady on your feet and reduce your risk of falling, which is especially important as you get older. Good balance can also help prevent other injuries, like sprains or strains. Research shows that athletes with better dynamic balance are less likely to get hurt.
Better brain function. Like other types of exercise, balance training can also keep your brain sharp as you age, with research suggesting balance exercises can support healthy brain function.
More confidence and a better quality of life. Balance training can increase your confidence and help you feel more comfortable staying active or trying new activities, such as bike rides and paddle boarding. Research suggests it can boost quality of life and promote independence as you age.
Safety tips for dynamic balance training
Anytime you’re challenging your balance, you may be concerned about falling. Follow these tips to stay steady as you improve your balance:
Stand in a corner or near something sturdy, like a wall, counter, or heavy piece of furniture to hold on to if you feel wobbly (no chairs with wheels).
Exercise on a smooth, hard floor. Plush surfaces like thick carpets are more challenging for balance.
Clear your workout area of any obstacles (including area rugs) to prevent tripping or slipping.
If the exercises above are too challenging, a physical therapist can create an individualized exercise program to help you feel more comfortable as you build up to more challenging dynamic balance exercises. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
PT tip: Footwear is optional during balance training
Should you wear shoes or perform balance movements barefoot? “It depends on what makes you feel more confident,” Dr. Govani says. “I’m more confident when I’m barefoot, but that’s me. Some people feel more comfortable wearing shoes because they feel like they have more support.” It’s a personal preference, so wear what feels right for you. If you choose to wear socks during balance training, make sure they have grips on the bottom to reduce your risk of slipping.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
1. Sadaqa, M., Németh, Z., Makai, A., Prémusz, V., & Hock, M. (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis. Frontiers in Public Health, 11(11), 1209319. doi: 10.3389/fpubh.2023.1209319
2. Butler, R. J., Lehr, M. E., Fink, M. L., Kiesel, K. B., & Plisky, P. J. (2013). Dynamic Balance Performance and Noncontact Lower Extremity Injury in College Football Players. Sports Health: A Multidisciplinary Approach, 5(5), 417–422. doi: 10.1177/1941738113498703
3. Dunsky, A. (2019). The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review. Frontiers in Aging Neuroscience, 11(318). doi: 10.3389/fnagi.2019.00318
4. Kubica, J., Szymura, J., Aleksandra Domagalik, Sławomir Gołda, Więcek, M., Fąfrowicz, M., Marek, T., & Pera, J. (2019). Systematic Balance Exercises Influence Cortical Activation and Serum BDNF Levels in Older Adults. Journal of Clinical Medicine, 8(11), 1910–1910. doi: 10.3390/jcm8111910