3 Supersets to Help You Improve Balance

By Zach Abler

Photo by Tembela Bohle: https://www.pexels.com/photo/woman-in-black-top-and-blue-shorts-on-stone-under-blue-sky-920038/

Balance is at the core of everything you do—whether you’re running, lifting, or just moving through daily life. Strong stabilizing muscles mean better control, fewer injuries, and improved athletic performance.

These three supersets are designed to strengthen your core, legs, and stabilizers to help you move with confidence.

1. Core & Lower-Body Stability: Body Saw + Glute Ham Slides

Balance exercises that address core muscles and your lower body are great ways to improve balance. When you get your knees slightly bent on something like the glute ham slides, or when you have one leg (or your left foot) outside of your center of gravity, you challenge your balance. This is also true about putting your head all the way to one side - this engages the fluids in your inner ear which is in charge of managing your balance. People with balance problems or balance disorders often have issues in their vestibular system. In which case, before trying these exercises, you should try seeing your doctor first. But if you generally have good balance and if heel raises don't stress your body out right away, performing exercises presented in this blog should be no problem.

A strong core and posterior chain are essential for athletic performance. This superset focuses on building endurance and control, helping you stay stable in motion.

Body Saw

This exercise engages the deep core muscles and improves anti-extension control, which is key for stability in sports and strength training.

➡️ Start in a forearm plank position with your feet on the Multi Sliders.

➡️ Push your body backward by extending your shoulders, then pull yourself forward to the starting position.

➡️ Keep your core tight and move in a slow, controlled manner.

Glute Ham Slides

Strengthens your hamstrings, glutes, and lower back, reducing injury risk and improving speed and power.

➡️ Lie on your back with heels on the Multi Sliders and lift your hips into a bridge.

➡️ Slowly extend your legs while keeping your hips raised, then pull your heels back toward you.

➡️ Focus on full control through each rep to activate your hamstrings.

🏆 Why this superset works: Stronger core and hamstrings reduce the risk of ACL injuries and hamstring strains, making this ideal for athletes and active individuals.

🌟 Related Read: How to Do Back Extensions at Home to Strengthen Hamstrings, Glutes, and Lower Back

2. Lower-Body Control: Reverse Lunge + Pistol Squat

The pistol squat is a staple in balance training. Getting one leg to do most of the bodyweight carrying is a challenge for people who have balance problems. It's also a go-to exercise in physical therapy as people regain strength on their left leg, for example, as they recover from injuries. A person's balance is very important in daily physical activity. You can prevent falls, switch legs without any problem, and perform your best. This is why it's important to improve your balance.

Balance training isn’t just about standing still—it’s about controlling your movements. This superset focuses on single-leg stability and strength, both critical for preventing injuries and improving movement efficiency.

Reverse Lunge

Builds leg strength while improving knee stability, reducing strain on your joints.

➡️ Place one foot on a Multi Slider and slide it back into a deep lunge.

➡️ Keep your front knee aligned over your ankle.

➡️ Push through your front heel to return to standing.

Pistol Squat

Strengthens your legs and core while improving control and mobility.

➡️ Stand on one foot with the other leg extended in front of you.

➡️ Lower your hips toward the floor while keeping your standing knee stable.

➡️ Press back up while maintaining control.

🏆 Why this superset works: Combining single-leg strength with mobility improves balance, coordination, and athletic performance.

🌟 Related Read: Maximize Your Leg Strength with Rear-Foot Elevated Split Squats

3. Dynamic Balance & Agility: Y Balance + Skater Squat

The Skater Squat can be quite challenging for people with balance problems or balance disorders. You need good balance to perform this balance training exercise.

Improving balance in motion helps with agility, reaction time, and injury prevention. These exercises strengthen stabilizers and improve coordination for better control in any activity.

Y Balance

Trains core and lower-body stability, improving your ability to maintain balance under movement.

➡️ Stand on one foot and reach your other foot forward, then diagonally to each side.

➡️ Keep your core engaged and your stance leg strong.

Skater Squat

Mimics lateral movements found in sports and daily activities, strengthening legs and stabilizers.

➡️ Step one foot behind you and lower into a controlled squat.

➡️ Keep your chest upright and focus on smooth, controlled movements.

➡️ Alternate sides for even development.

🏆 Why this superset works: These exercises train the stabilizers and core to react quickly, making movement more controlled and efficient.

🌟 Related Read: Do This Squat Superset for Stability and Strength

How to Make These Supersets Part of Your Routine

➡️ Perform each superset 2-3 times per week.

➡️ Complete 3 sets of 10-12 reps per exercise.

➡️ Focus on slow, controlled movements to maximize activation and balance improvements.

The Multi Slider makes these exercises even more effective by allowing smooth, controlled movement that challenges stabilizers in new ways.

If you’re looking to build strength, improve agility, and enhance balance, adding these supersets to your routine is a great place to start.

🔗 Learn more about the Multi Slider and how it can enhance your training!

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