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How to improve balance with multidirectional lunges

This is an excerpt from ABLE Bodies Balance Training 2nd Edition With HKPropel Access by Sue M. Scott.

Multidirectional Lunges

Balance corrections can involve taking steps in multiple directions. To be maximally effective, practicing lunges in multiple directions makes sense. This activity progresses Clock Stepping (chapter 7) and has participants taking big steps in multiple directions.

Benefits

• Develops leg strength in multiple planes of movement
• Practices multidirectional stepping for safer mobility
• Enhances agility
  

Set It Up
Create an imaginary clock by placing lines of tape on the floor in a starburst pattern. The lines represent most hours on a clock. Each line should be about 1 yard (1 m) long to allow for various lunge lengths. Participants stand in the center of this clock.

How to Do It

• Rock around the clock.
  • Participants do a lunge toward the end of each line, on one side of the starburst.
  • Return to center between each lunge.
  • Cue participants: “Take a big step out. Then push back to center. Make the push powerful!”
  • Remind them not to lean forward and to keep the trunk upright and core braced.
  • The knee is over the front ankle (not past it) when lunging.
• Progress to lunging to three consecutive points before returning to center. (Move from one point on the clock to the next and then the next, without going back to center.)
• Progress to calling out spots or hours on the clock randomly.
• Progress from doing shallow lunges to deeper lunges. (The knees still should stay over the ankles.)
  

Give It More Balance

• Try bigger lunges. Challenge participants to step farther out on radiating lines.
• Cue a cadence that creates a pace to follow.
• Increase the pace.
• Vary the pace.
• Consider using music. The rhythm will help participants anticipate the next move.
• Challenge participants to reach their opposite hand out past their lunging knee. (advanced)
  

Keep It Safe
This activity is advanced. Start with the easiest distances first. Master lunges to the side and front first, then do lunges backward. Perfect one movement before moving on to another. Hold participants’ forearms, hands, or fingertips as needed.

Live It
Multidirectional Lunges help participants handle unexpected balance challenges. As their strength and power improves, they may be able to arrest a fall.

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