Balance & Stabilization Training Zone!

Balance Step Exercises

Balance Steps are excellent for extremity balance and stabilization training. They are extremely versatile and can be used with either the flat side down or, for greater instability, facing up.

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Push-Ups

• Perform these with one balance step under each hand and each foot.
• Try Oblique (feet out to one side) and Offset (hands not in line with shoulders) Push Ups.
• Also try T Stabilization Push Ups – Perform standard push up on steps. Finish by balancing on one hand and raising the other straight up in the air.

Push-Ups 1 Push-Ups 2


Lunge On/Off

• Lunge onto a step then return to the start position.
• Repeat on both sides.

Lunge On/Off


Step Up

• Place one balance step on a fitness step and another on the floor.
• Step up to the step.
• Reverse direction and repeat to both sides.
• Change the height of the step, the speed of the movement, or add dumbbells to further vary this exercise.

Step Up


Step Down

• Stand on a fitness step with a balance step positioned on the floor below.
• Step down to the balance step.
• Reverse direction and repeat to both sides.
• Change the height of the step, the speed of the movement, or add dumbbells to further vary this exercise.

Step Down


Squat Variations

• Begin with fitness steps under both feet and squat to a parallel position.
• Return to upright position.
• Try these with a wider than normal stance or in a stagger position.

Variation: Try doing a single leg squat on a balance step.

Squat Variations 1

Squat Variations 2


Hopscotch

• Arrange balanc steps in patterns that require stepping, jumping, lunging or crawling to negotiate the course.
• Mix up the requirements and speed of movement to add challenge to this exercise.

Hopscotch


Myrland Series

• Set up balance steps in a semicircle.
• With right leg, walk onto front step and hold left leg up for 10 seconds. Return to start.
• Use right leg to walk laterally onto second balance step and again hold left leg up for ten seconds. Return to start.
• Repeat process until you have completed walking onto all steps (step backwards onto last step).
• Repeat exercise beginning with the left leg.

Myrland Series 1

Myrland Series 2

Myrland Series 3

Myrland Series 4