I’m a personal trainer and this is the one balance move that I practice every day

Increase mobility, hip and core strength with the leg swing

Woman balancing on one leg at home
(Image credit: Getty Images)

As an experienced personal trainer who runs mobility classes for seniors, I’m always thinking about ways to futureproof my body and stay flexible in older age. Building balance is crucial, as it improves stability, posture, coordination and sports performance, as well as reduces the risk of injury and falls.

That’s why I practice this one balance move daily—the leg swing—and I get all my clients to do it, too. I work through a three-move circuit of side-to-side swings (in front and behind of the standing leg), and forward and backward ones. I do this on each leg every day, and even though I was wobbling all over the place when I first started, in very little time my balance has improved dramatically. 

This exercise is also excellent for hip health and core stability. Read on to find out how to do it, as well as the benefits of better balance. 

How to do my leg balance exercise

How to do the move:

  • Stand on one leg and put your arms out to the side or on your hips for balance.
  • Keep your pelvis as still as possible as you swing your other leg side to side in front of you. Try to keep your body as still and upright as possible. 
  • Next, swing the leg backwards and forwards.
  • To finish, swing your leg behind the standing leg, side to side. 

Aim for 30 seconds for each swing before swapping sides and do this balance exercise everyday. If you find this move too hard, start with smaller swings, or hold onto a chair or table for support.

Benefits of better balance

Mobility work like these leg swings are key to healthy aging and can help prevent falls and injury, along with making daily activities easier. 

As well as a physical challenge, balance training gives the brain a workout too as multiple muscles work together to coordinate movements, improving your mind-muscle connection. So balance training will not only keep your body young, it’ll keep the mind sharp!

Want more ways to future-proof your body? Try doing these beginner yoga stretches, or work through this beginner bodyweight workout

Maddy Biddulph

Maddy Biddulph is a freelance journalist specializing in fitness, health and wellbeing content. With 25 years in consumer media, she has worked as a writer and editor for some of the bestselling newspapers, magazines and websites in the US and UK. 


She is also a qualified L3 personal trainer and weight loss advisor, and helps women over 40 navigate menopause by improving their physical and mental strength. At Maddy Biddulph Personal Training, she runs one-to-one and small group training for menopausal women who want to get fit to ease symptoms and feel like themselves again.