What are the best standing exercises for balance?

Supported squats, calf raises, marching and sit-to-stands all build the leg strength and steadiness balance depends on. Doing them with a chair within reach lets you challenge your balance safely.

Can standing exercises help prevent falls?

Building leg strength and practising balance are both linked with steadier movement and lower fall risk. This routine keeps a chair within reach so you can train safely; if you have significant balance concerns, check with a clinician or physiotherapist too.

How much should I hold the chair?

As much as you like — that's the whole point. Hold firmly at first, then, only if and when you feel steady, try resting your fingertips more lightly. Never rush it.

Workouts & Recovery · Strength

Standing strength (chair for balance)

A standing leg and balance session with a sturdy chair always within reach to steady you. The app guides supported squats, calf raises, an easy march and sit-to-stands, naming each move and reminding you to hold the chair whenever you like. It builds the standing strength and steadiness that everyday life needs — getting out of a chair, climbing stairs, staying balanced — without ever leaving your support behind.

Moves: 4
Length: ≈ 8 min
Level: Beginner

Also known as standing exercises for balance, standing exercises for seniors.

How the session works

1Stand behind or beside a sturdy chair, placed against a wall, with the back within easy reach.
2Press start. The app gives a calm lead-in, then names and times each move.
3Hold the chair for as much support as you want — it's there to make this safe, not to prove anything.
4Take the circuit twice, or pick a 5, 10 or 15-minute length to suit you.

The moves

Chair-assisted squat40s
Hold the chair back, sit toward the seat, then stand.
Calf raise (holding a chair)30s
Hold the chair, rise onto your toes, lower with control.
March in place40s
Lift your knees and pump your arms; stay tall.
Sit to stand40s
Stand without your hands if you can; tap the seat, don't flop.

What it's good for

Builds standing leg strength and steadiness for everyday tasks and stairs.
A chair is always within reach, so you can work on balance safely.
Sit-to-stands train the exact strength getting out of a chair needs.

The evidence. Standing strength and balance training — squats, calf raises and sit-to-stands — is strongly linked with maintaining mobility, steadiness and independence, and with reducing fall risk as we age.

Safety

Keep the chair against a wall and within reach, hold on for balance, and stop if you feel unsteady or dizzy.

Frequently asked questions

What are the best standing exercises for balance?: Supported squats, calf raises, marching and sit-to-stands all build the leg strength and steadiness balance depends on. Doing them with a chair within reach lets you challenge your balance safely.
Can standing exercises help prevent falls?: Building leg strength and practising balance are both linked with steadier movement and lower fall risk. This routine keeps a chair within reach so you can train safely; if you have significant balance concerns, check with a clinician or physiotherapist too.
How much should I hold the chair?: As much as you like — that's the whole point. Hold firmly at first, then, only if and when you feel steady, try resting your fingertips more lightly. Never rush it.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.