Balance Snake

Exercises

Core Balance

Walk along the balance snake moving one leg at a time while maintaining position on the snake. Take wide steps for easiest level. To make it harder, try walking heel to toe.

LEVEL 1 Wide Steps One Direction
LEVEL 2 Heel-To-Toe One Direction
LEVEL 3 Heel-To-Toe Both Directions

Single-Leg Balance Squat

Stand on one foot with toes facing forward, lift one leg off the balance snake. Bend standing leg to 90 degree angle, lowering your butt towards the ground, and sit back onto your heels. Drive through the heel to return to standing position. Important: always keep knees in line with your toe to avoid knee pain and injury.

LEVEL 1 3 Squats/Leg 1x
LEVEL 2 5 Squats/Leg 1x
LEVEL 3 5 Squats/Leg Repeat 3x

Balance Lunge

Stand heel to toe balancing carefully with hands on your hips. Slowly take one large step forward with one leg, lowering hips and bending at the knees so they both form 90 degree angles. Your front knee should not extend beyond the toes while your back knee should hover just above the Balance Snake. Return to starting position and repeat movement.

LEVEL 1 3 Squats/Leg 1x
LEVEL 2 5 Squats/Leg 1x
LEVEL 3 5 Squats/Leg Repeat 3x