How to Improve Balance for Lunges

Keep your spine straight and your core engaged.
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Doing lunges provides an effective way to strengthen your thighs and gluteal muscles, but you'll look silly at the gym if you topple over because you've lost your balance. A few minor adjustments to your stance should keep you upright and confident. Wear properly fitting, newish athletic shoes, as worn soles or a loose fit will make it difficult to balance and may make you susceptible to injury. Another option is to exercise barefoot on a yoga mat or other soft surface with traction.

    Step 1

    Stand with your feet together. Pull your shoulder blades back and down and engage your core muscles. Abdominal strength is key to balance and stability for almost any form of exercise.

    Step 2

    Step your right foot to the side at least 6 inches. A wide stance distributes your center of gravity over a bigger base, making it easier to balance.

    Step 3

    Lift your right foot up and shift your body weight onto the left foot. Hold this position for a moment and try not to wobble. Take a big step forward with the right foot.

    Step 4

    Shift your weight slowly onto the leading foot and sink your hips toward the floor. Keep your back flat and your core muscles engaged. Continue the downward motion until your right thigh is parallel to the floor. Make sure your right knee does not travel past the big toe.

    Step 5

    Engage your thigh and gluteal muscles. Push off the right foot to return to the start position. Repeat the exercise on the opposite side.


    • Most people are stronger on one side of the body than the other. Figure out which side is weaker and perform static lunges on that side to improve your balance. To perform a static lunge, simply go up and down in the lunge stance without stepping forward and back.

    Things You'll Need

    • Athletic shoes

    • Yoga mat

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