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Exercise Library / Weight Shifts (Side-to-Side)

Weight Shifts (Side-to-Side)

Weight shifts move your weight from one foot to the other while standing.

Balance & Stability

What this exercise does

Weight shifts move your weight from one foot to the other while standing. They train the controlled sway you need in everyday movement and are a gentle step toward single-leg balance.

At a glance

Muscles worked
Hips, Ankles
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Stand with your feet hip-width apart, one hand lightly on a counter.
  2. Shift your weight onto your right foot.
  3. Hold for 2 seconds.
  4. Shift to the left.
  5. Do 10 to 15 shifts.

Common mistakes

  • Leaning the upper body instead of shifting hips.
  • Moving too fast.
  • Locking the knees.

Make it easier or harder

Make it easier

Keep both feet on the floor and shift gently.

Make it harder

Lift the unweighted foot slightly off the floor.

Keep it safe

Keep a counter within reach.

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