Holsman Physical Therapy & Wellness P.C.
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Holsman Physical Therapy & Wellness · 17 NJ & NYC clinics + in-home therapy
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Home› Fall Prevention› Free Balance Self-Checks› Home Balance Exercises

Home Balance & Strength Exercises

A simple beginner program from our physical therapists. About 15 minutes, 3 days a week. Easy to print.

⚠️ Safety first

  • Check with your doctor or physical therapist before starting, especially if you have fallen recently, had surgery, or have heart problems, blood pressure problems or dizziness.
  • Use a sturdy kitchen counter for support. Not a chair with wheels, a towel bar or a table that can tip.
  • Have someone nearby, especially the first few times.
  • Wear supportive shoes with non-slip soles. Clear rugs and clutter from the floor around you.
  • Breathe normally. Don’t hold your breath.
  • Stop right away if you feel dizzy or lightheaded, short of breath, chest pain or sharp pain. Mild muscle tiredness is normal.

These are simple, beginner exercises our physical therapists often start with. They build leg strength and balance, two of the most important things for preventing falls.

How to use this program

  • How often: 3 days a week, with a rest day in between (for example, Monday, Wednesday and Friday). It takes about 15 minutes.
  • Start easy: begin with the smaller number of reps. Move slowly and with control.
  • Progress: when a move feels easy for a week, add a few reps or use less hand support (two hands, then one hand, then fingertips).
  • Next step: once this program feels easy, ask your physical therapist or physician whether you’re ready for the Otago Exercise Programme. It requires their clearance.
  • Always keep the counter within reach. Don’t let go completely unless your physical therapist says it’s safe for you.
Check My Leg Strength First

The exercises

1. Sit-to-stand

Strength2 sets of 5–10
  1. Sit near the front edge of a sturdy chair with your feet flat and hip-width apart.
  2. Lean forward a little, so your nose is over your toes.
  3. Push through your heels and stand up tall.
  4. Slowly lower yourself back down. Don’t drop into the chair.

Tip: Use your hands on the armrests at first if you need to. As it gets easier, try it with your arms crossed.

2. Heel raises

Strength2 sets of 10
  1. Stand facing the kitchen counter and hold on with both hands.
  2. Rise up onto your toes as high as is comfortable.
  3. Pause for a second, then lower your heels slowly.

Tip: Keep your knees straight but not locked.

3. Toe raises

Strength2 sets of 10
  1. Stand facing the counter and hold on with both hands.
  2. Keep your heels on the floor and lift your toes and the front of your feet.
  3. Lower them slowly.

Tip: Stand tall. Don’t let your hips lean back.

4. Side leg raises

Strength2 sets of 8–10 each leg
  1. Stand facing the counter and hold on with both hands.
  2. Keep your body straight and your toes pointing forward.
  3. Slowly lift one leg out to the side, a few inches is enough.
  4. Lower it slowly. Finish one side, then switch legs.

Tip: Don’t lean your upper body to the side.

5. Marching in place

Balance20 steps (10 each leg)
  1. Stand facing the counter and hold on with one or both hands.
  2. Lift one knee up toward your hip, then lower it.
  3. Lift the other knee. Keep a slow, steady rhythm.

Tip: Lift only as high as feels steady.

6. Heel-to-toe stand (tandem stance)

BalanceHold 10 seconds, build up to 30. Do it 3 times, then switch feet.
  1. Stand beside the counter and hold on with one hand.
  2. Place one foot directly in front of the other, so the heel touches the toes of the back foot.
  3. Stand tall and look straight ahead at a spot on the wall.

Tip: If heel-to-toe is too hard, start with the front foot a little to the side.

7. One-leg stand with support

BalanceHold up to 10 seconds, 3 times each leg
  1. Stand facing the counter and hold on with both hands.
  2. Shift your weight onto one leg and lift the other foot a few inches off the floor.
  3. Hold, then lower your foot. Switch legs.

Tip: Progress slowly: two hands, then one hand, then fingertips. Keep your hands near the counter at all times.

8. Heel-to-toe walk at the counter

Balance10 steps, 2 times
  1. Stand beside the counter with one hand on it.
  2. Step forward so the heel of your front foot lands just in front of the toes of your back foot.
  3. Keep going along the counter. Turn around carefully, switch hands and walk back.

Tip: Look ahead, not at your feet. Go slowly.

Ready for more? The Otago Exercise Programme

⚠️ Only with clearance from your physical therapist or physician

  • Do not start the Otago exercises on your own. Your physical therapist or physician must clear you first and choose which exercises, levels and ankle weights are right for you.
  • Start Otago only after you can do the beginner program above safely and easily.
  • Add each new exercise only when your therapist tells you to. Using too much weight too soon can cause injury.
  • Stop and call your doctor if you feel dizzy, have chest pain or are too short of breath to talk.

The Otago Exercise Programme is a home strength, balance and walking program developed by the Falls Prevention Research Group in New Zealand. Research trials found it reduced falls in older adults. It is designed to be prescribed and progressed by a trained health professional, like a physical therapist, who usually checks in during the first months.

  • How often: about 30 minutes of exercises 3 times a week, with a rest day between strength days. You can split the exercises up over the day.
  • Walking: once your therapist says you’re ready, walk at your normal pace for up to 30 minutes at least twice a week. Three 10-minute walks count.
  • Equipment: a sturdy counter or chair, and adjustable ankle cuff weights for exercises 1 to 3. Your therapist sets the starting weight and when to add more.
  • Warm-up first: stand tall and take 3 deep breaths, then gently turn your head side to side, tuck your chin and turn your trunk side to side.
  • Progress: your therapist moves you from holding on with two hands, to one hand, to no support, and adds sets and harder moves over time.

1. Front knee strengthening

Strength · ankle weight10 each leg
  1. Strap the ankle weight your therapist chose onto one ankle.
  2. Sit tall in a sturdy chair, feet flat.
  3. Slowly straighten the knee as far as you can, then slowly lower it. Don’t lean back.

2. Back knee strengthening

Strength · ankle weight10 each leg
  1. Stand tall facing the counter, holding on.
  2. Bend one knee, bringing your foot toward your bottom.
  3. Slowly lower it back down.

3. Side hip strengthening

Strength · ankle weight10 each leg
  1. Stand beside the counter and hold on. Keep your leg straight and toes pointing forward.
  2. Lift the leg out to the side, then slowly bring it back.
  3. Keep your upper body straight.

4. Calf raises

Strength10
  1. Stand facing the counter, feet shoulder-width apart.
  2. Rise up onto your toes, then lower your heels.

Tip: Your therapist will tell you when to go from two hands to one hand to no hands.

5. Toe raises

Strength10
  1. Stand facing the counter, feet shoulder-width apart.
  2. Rock back onto your heels, lifting the front of your feet, then lower.

6. Knee bends

Balance10
  1. Stand facing the counter, holding on, feet shoulder-width apart.
  2. Squat about halfway, knees over toes. Straighten up when your heels start to lift.

7. Backwards walking

Balance10 steps, 4 times
  1. Stand tall beside the counter and hold on.
  2. Walk backwards 10 steps, turn around, switch hands and walk back.

8. Walking and turning (figure 8)

Balance4 times
  1. Walk at your normal pace in a figure 8 pattern, turning one way, then the other.

Tip: Use your cane or walker if your therapist says to.

9. Sideways walking

Balance10 steps, 4 times each way
  1. Stand tall near the counter.
  2. Take 10 steps to the side, then 10 steps back.

10. Heel-to-toe stand

BalanceHold 10 seconds, 5 times each foot
  1. Stand beside the counter and place one foot directly in front of the other.
  2. Hold, then switch which foot is in front.

11. Heel-to-toe walk

Balance10 steps, 4 times
  1. Walk along the counter, placing each heel directly in front of the other foot’s toes.
  2. Turn around and walk back.

12. One-leg stand

BalanceHold 10 seconds, building to 30, 5 times each leg
  1. Stand beside the counter, then stand on one leg.
  2. Hold, then switch legs.

13. Heel walking

Balance10 steps, 4 times
  1. Hold the counter, rock back onto your heels and walk 10 steps.
  2. Turn around and walk back.

14. Toe walking

Balance10 steps, 4 times
  1. Hold the counter, rise onto your toes and walk 10 steps.
  2. Turn around and walk back.

15. Heel-to-toe walk backwards

Balance10 steps, 4 times
  1. Beside the counter, place one foot directly behind the other, heel to toe.
  2. Keep going 10 steps, turn around and come back.

Tip: This is one of the hardest moves. Only add it when your therapist says you’re ready.

16. Sit-to-stand

Balance & strength10
  1. Sit near the front of a sturdy chair, feet flat.
  2. Stand up tall, then lower slowly. Go from two hands, to one hand, to no hands as your therapist advises.

17. Stair climbing

Balance · advancedAs your therapist directs
  1. Hold the handrail and walk up and down the number of stairs your therapist sets.

Tip: Never start this one without your therapist’s OK and someone close by.

Dr. Richard Holsman is Otago certified. Ask our physical therapists whether Otago is right for you, or call 1-855-465-7626.

Weekly tracker

Week of: ____________________   Check each box when done.

ExerciseMonTueWedThuFriSatSun
1. Sit-to-stand
2. Heel raises
3. Toe raises
4. Side leg raises
5. Marching in place
6. Heel-to-toe stand (tandem stance)
7. One-leg stand with support
8. Heel-to-toe walk at the counter

When to call a physical therapist

  • You have fallen, or nearly fallen, in the past year.
  • You still feel unsteady after a few weeks of exercise.
  • Fear of falling keeps you from going out or doing things you enjoy.
  • An exercise causes pain, or you can’t do it even with support.
  • Your score on one of our balance self-checks showed a higher fall risk.

General information, not a personal prescription. These exercises are a general starting point and may not be right for everyone. A physical therapist can check your balance and strength and adjust the exercises for your needs.

About this program. Written by Holsman Physical Therapy for this page. Exercise types and frequency follow public guidance: the National Institute on Aging recommends balance exercises about three times a week (examples include standing on one foot, the heel-to-toe walk and standing from a sitting position) and strength exercises at least two days a week, not on back-to-back days: nia.nih.gov (Three Types of Exercise). The CDC’s STEADI Stay Independent brochure advises older adults to “begin an exercise program to improve your leg strength and balance”: cdc.gov/steadi.

About the Otago section. Summarized in our own words from the Otago Exercise Programme (Campbell AJ, Robertson MC, Falls Prevention Research Group, University of Otago; ACC New Zealand): Otago Exercise Programme manual, and the UNC Center for Aging and Health Otago patient exercise guide.

Free event

Free NO FALL PROTOCOL® Balance Screening

Monday, Nov 16 – Friday, Nov 20, 2026 at all 17 Holsman clinics

A physical therapist checks your balance with the Berg Balance Scale, Timed Up and Go and 4-Stage Balance Test. It takes about 20 minutes. It’s free, and you don’t need insurance or a referral.

Request a Free Screening📞 Call 1-855-465-7626

Common Questions

How often should I do balance exercises?

This program is designed for 3 days a week with a rest day in between. The National Institute on Aging suggests about three sessions of balance exercises a week, and strength exercises at least two days a week.

Is it okay if my muscles feel tired or a little sore?

Mild muscle tiredness is normal, especially at first. Stop if you feel sharp pain, chest pain, dizziness or shortness of breath, and talk with your doctor.

Can I do these exercises without holding on?

Keep a sturdy counter within reach at all times. Use less hand support as you get stronger, but only let go completely if your physical therapist says it is safe for you.

What is the Otago Exercise Programme, and can I start it on my own?

Otago is a research-tested home strength, balance and walking program for preventing falls in older adults. It’s the next step after this beginner program, but you need clearance from your physical therapist or physician first. They choose your exercises and ankle weights and tell you when to progress.

When should I see a physical therapist?

See a physical therapist if you have fallen in the past year, feel unsteady, are afraid of falling, or if an exercise causes pain. A therapist can test your balance and give you a program made for you.

Want an Expert Balance Check?

Physical therapists at 17 locations across NJ & NYC. Same-week appointments available.

📞 Call 1-855-465-7626
Printed from holsmanwellness.com/tools/home-balance-exercises/ · Holsman Physical Therapy & Wellness · Call 1-855-465-7626 for a balance evaluation · Screening only, not a diagnosis.