Watch: 3 Moves I Give My Clients Over 70 for Stronger Bones and Better Balance
If you would rather read, keep going.
I am going to walk you through the three movements from the video, explain what each one is really training, and show you how to make them easier or harder without turning balance practice into a test of courage.
First, what are you actually training when you work on balance?
Balance is not one muscle.
It is your body's ability to keep itself controlled while you stand, step, turn, reach, or change direction.
- Your legs matter.
- Your ankles matter.
- Your eyes matter.
- Your inner ear matters.
- Your ability to feel the ground under your feet matters.
And your brain has to take all of that information and make quick little corrections.
That is why walking is good for you, but walking by itself does not train every part of balance.
Walking is excellent aerobic activity. It keeps you moving and helps with endurance. But if you want to become steadier, it makes sense to also practice strength and positions that challenge your control a little more directly.
The CDC recommends that adults 65 and older include aerobic activity, muscle-strengthening activity, and activities that improve balance during the week.
That combination is the important part.
Set yourself up before you start
Before we get to the exercises, give yourself a good setup. You do not get extra credit for wobbling in the middle of the room with nothing nearby.
Use:
- a sturdy kitchen counter
- a heavy table
- a secure rail
- or another support that will not slide away from you
Clear loose rugs, cords, pets, and clutter from the area. Wear shoes that feel secure, or follow the footwear guidance your healthcare professional has given you.
Safety Warning
Get medical guidance if your balance has changed suddenly, you are having repeated falls, you feel dizzy or faint, or you have new weakness or numbness. Those are not problems I want you trying to solve with a generic exercise routine.
Calf Raise
Stand tall at a sturdy counter with both hands resting on it.
Keep your feet about hip-width apart.
Slowly rise up onto the balls of your feet.
Pause briefly at the top.
Then lower your heels back down with control.
That is one repetition.
What this exercise is doing
Your calf muscles help control the ankle. And the ankle is one of the places your body makes small adjustments when you are standing and moving.
I would not call the ankle the one "foundation" of balance because balance is more complicated than that. But strong lower legs are useful.
You use them when you push off while walking, climb a step, reach upward, and control your body as your weight shifts forward and back.
More support
Keep both hands on the counter. Use a comfortable range. If you cannot rise very high, that is fine. Start where you are.
Standard version
Use lighter hand pressure and move through the range you can control. Try 5 to 10 slow repetitions.
Progression
Use only light fingertip support. A single-leg calf raise is a much bigger jump in difficulty, so do not rush there.
Coach CC's practical take: I care more about a smooth rise and a controlled lower than how high your heels come off the floor.
Supported Split Squat
This is the movement from the video that looks the most "gym-like," but the supported version can be very practical.
Stand beside a sturdy counter or rail.
Place one foot a comfortable step in front of the other, almost like you paused in the middle of a walking stride.
Keep one or both hands on your support.
Bend both knees slightly and lower your body straight down only as far as feels comfortable.
Then press through your feet and return to the starting position.
What this exercise is doing
This is mainly a lower-body strength exercise. It works your thighs and hips while asking you to control a staggered stance.
A staggered stance just means one foot is in front of the other instead of both feet being side by side. That position makes the exercise useful because real life is full of staggered positions: walking, stepping over something, going up a curb, or reaching while one foot is slightly ahead.
Think of it as a useful strength exercise that also asks your balance system to work.
More support
Use both hands. Take a shorter stance. Bend the knees only a small amount.
Standard version
Use one hand on the support and move through a comfortable range. Start with about 5 repetitions per side.
Progression
Use lighter hand support. Increase the range slightly if your knees and hips tolerate it well.
Coach CC's practical take: The goal is not to see how low you can go. The goal is to stay tall, controlled, and steady while your legs do the work.
If split squats do not feel right for you
Use a supported squat or sit-to-stand instead. There is no prize for forcing one specific exercise into your routine.
Seated Knee Extension
Sit tall in a sturdy chair.
Keep one foot on the floor.
Slowly straighten the other knee until the leg comes forward.
Pause briefly.
Then lower the foot back to the floor with control.
Switch sides.
What this exercise is doing
This one works your quadriceps, the large group of muscles on the front of your thigh.
Those muscles help straighten your knee. You use them when you stand up from a chair, climb stairs, control your knee while walking, and lower yourself back down.
So even though this is a seated exercise, it can support things you do on your feet.
More support
Use a smaller range. If fully straightening the knee is uncomfortable, stop before that point.
Standard version
Straighten the leg through a comfortable range and lower slowly. Try 5 to 10 repetitions per side.
Progression
Add a few repetitions. Later, if appropriate, you can add a light ankle weight or resistance band.
Coach CC's practical take: A seated exercise still counts. If this is where you can train the front of your thighs safely and consistently, use it.
Why these three movements work well together
The point of this routine is not that these are the only three exercises you need. They are useful because each one brings something a little different.
- The calf raise works the lower leg and ankle.
- The supported split squat works the hips and thighs while you control a staggered stance.
- The seated knee extension strengthens the front of the thigh in a very supported position.
Together, they give you a mix of lower-body strength, weight shifting, supported standing, controlled movement, and an easier seated option. That is a better way to think about balance training than looking for one "best" exercise.
A simple routine to start with
If these movements are appropriate for you, you could begin with:
Calf Raise
5 to 10 slow repetitions
Supported Split Squat
5 repetitions per side
Seated Knee Extension
5 to 10 repetitions per side
Start with one round. Use the support you need. Rest when you need to. Practice two or three days per week as a starting strength routine.
For balance-specific practice, add something simple on other days, such as a supported single-leg stance, tandem stance, or standing march.
How do you know when to make an exercise harder?
Here is the rule I use with clients: Do not progress because the calendar says it has been two weeks. Progress because the current version feels controlled.
Ask yourself:
- Can I do the movement without rushing?
- Can I breathe normally?
- Can I stay upright?
- Do I finish feeling challenged but not rattled?
- Does the exercise feel predictable instead of chaotic?
If yes, make one small change: use a little less hand support, add two repetitions, slow the lowering phase, or increase the range slightly.
Only change one thing at a time. That lets you know what your body is actually responding to.
Balance should connect to real life
The reason I care about balance is not so you can pass a test in your living room. It is because life keeps asking you to balance.
Those are not "balance exercises." They are life. Training gives you a chance to practice some of the ingredients in a controlled setting before life asks for them unexpectedly.
Can exercise reduce fall risk?
Yes, exercise programs can help reduce fall risk in older adults.
But I want to say that carefully. That does not mean these three exercises guarantee you will not fall.
Research is strongest for structured programs that challenge balance and often include more than one type of exercise, such as balance practice, lower-body strength, functional movement, walking, or aerobic activity.
A multicomponent program simply means you are training more than one ability instead of expecting one exercise to do everything.
That is also why fall-risk reduction can involve more than exercise: vision, medications, blood pressure, footwear, home hazards, and bone health can all matter too.
Frequently asked questions
What is the best balance exercise after 60?
There is not one best exercise for everyone. A useful program usually combines lower-body strength with exercises that safely challenge your balance. Supported single-leg work, tandem stance, standing marches, heel-to-toe walking, sit-to-stands, calf raises, and other controlled movements can all have a place depending on your starting point.
Can balance improve after 60 or 70?
Yes. Older adults can improve balance, strength, and physical function with appropriate training. How much improvement you see depends on your health, starting ability, consistency, and the reason your balance has changed.
Is walking enough for balance?
Walking is excellent for health and mobility, and I want you to keep walking if it is appropriate for you. But walking alone does not challenge every part of balance or strength. That is why older-adult activity guidelines include dedicated muscle-strengthening and balance activities in addition to aerobic exercise.
How often should I practice balance?
There is no single perfect schedule for every person. Balance practice tends to work best when it shows up regularly. You can use short balance drills several days per week and combine them with strength training at least a couple of days per week. If you have a higher fall risk, a physical therapist can help you choose a more specific program.
Should I hold onto something during balance exercises?
Yes, if you need it. Support is not cheating. A counter or rail lets you practice the position without turning the exercise into a fall risk. As you improve, you can reduce how much pressure you put through your hands.
When should I see a healthcare professional about balance?
Get evaluated if the change is new, sudden, getting worse quickly, causing repeated falls, or happening with dizziness, fainting, new weakness, numbness, vision changes, or other new symptoms. A clinician or physical therapist can help determine whether the issue is mainly fitness-related or whether something else needs attention.
Start with steadiness, not difficulty
You do not have to prove anything when you practice balance.
Use the counter. Use both hands. Take the smaller range. Sit down when you need to. Then build from there.
The goal is not to make the exercise look impressive. The goal is to make everyday movement feel more available to you.
Not sure what to focus on first?
Balance is only one piece of staying strong and independent after 60.
Take the free After 60 Fitness Score to see whether Strength, Balance, Mobility, Endurance, or Nutrition may deserve more attention right now.
Sources & References
Our content is evidence-informed and grounded in peer-reviewed research and public health guidance. Learn more on our Editorial Policy page.
- CDC. Older Adults: Adding Activity Recommendations · Centers for Disease Control and Prevention
- CDC. What Counts as Physical Activity for Older Adults · Centers for Disease Control and Prevention
- CDC. Preventing Falls and Hip Fractures · Centers for Disease Control and Prevention
- Sherrington C, et al.. Exercise to prevent falls in older adults: an updated meta-analysis and best practice recommendations · New South Wales Public Health Bulletin, PubMed
- Lesinski M, et al.. The Effects of Physical Exercise on Balance and Prevention of Falls in Older People · Sports Medicine, PubMed
- Howe TE, et al.. Balance and functional training and health in adults: an overview of systematic reviews · Cochrane Database of Systematic Reviews, PubMed
- Lopez P, et al.. Strength Training to Prevent Falls in Older Adults: A Systematic Review with Meta-Analysis · Journal of Aging and Physical Activity, PubMed
Coach CC Matthews
Certified Personal Trainer, 20+ years coaching adults over 50, 60, and 70
Written and demonstrated by Coach CC Matthews. After 60 Coach provides general fitness education, not medical advice.
Last reviewed: October 2026