How to Improve Your Balance and Strengthen Your Knees
Overview
Learn valuable techniques in this video to enhance your balance, strengthen your knees and promote healthier knee joints.
Level
Beginner
Targets
Knees
Step by Step Instructions
- Stand tall near a stable support (counter, pole, or wall) if balance is uncertain.
- Shift your weight onto one leg (slight bend in the stance knee, hips level, core engaged).
- With the free leg, lightly tap straight forward (12 o’clock); allow a small bend in the stance knee.
- Return to center.
- Tap out to the side (3 o’clock); return to center.
- Tap straight back (6 o’clock); return to center.
- Tap across to the opposite side (9 o’clock); return to center.
- That sequence (forward → side → back → other side) = 1 clock. Do 10–15 clocks, 2–3 sets.
- Switch legs and repeat the same number of sets/reps.
- Progression: hover the moving foot instead of tapping the floor. Regression: hold the support lightly or use a smaller reach.
- Keep the stance knee tracking over toes, move slowly and smoothly, and stop if pain increases.
[Video Transcript]
If you have knee pain, strengthening and balance work can help. Here’s a simple drill I call “the clock.” Balance on one leg and tap the other foot forward, then bend the stance knee slightly. Next, reach the foot to the side and bend, then reach it behind you and bend, and finally to the opposite side, like touching 12, 3, 6, and 9 o’clock. This strengthens the standing leg while training balance. If that becomes easy, try not to let the moving foot touch down between directions. Do the exercise on both legs, even if one knee is more bothersome, to keep strength and balance even. Aim for 10–15 full “circles” (forward, side, back, side equals one), for up to three sets. If balance is challenging, use a pole, broom, or sturdy support for light assistance.
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