10 Daily Free Weight Exercises To Improve Balance and Mobility

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Single-Leg Deadlift:

Stand on one leg and hinge at your hips, lowering the weights towards the ground while keeping your back straight.


Hold weights in each hand and step forward into a lunge position. Make sure your knees are at 90-degree angles, and your back knee hovers just above the ground.

Dumbbell Squats:

Hold a dumbbell in each hand at your sides. Perform squats by bending at the hips and knees, keeping your back straight and chest up.


Using a sturdy bench or step, step up with one foot and bring the other knee up. Alternate legs and add weights for an extra challenge.

Single-Leg Romanian Deadlift:

Hold a dumbbell in one hand and lift the opposite leg behind you while lowering the weight towards the ground.

Overhead Press:

Sit or stand and press weights overhead, engaging your shoulders and core. This exercise improves upper body strength and stability.

Goblet Squats:

Lower into a squat position, keeping your back straight and chest up.

Bent-Over Reverse Flyes:

Lift the dumbbells out to the side, squeezing your shoulder blades together.

Dumbbell Calf Raises:

Stand with feet hip-width apart, holding dumbbells in each hand by your sides.

Arm and Leg Lift:

Lift one arm off the ground and extend it straight ahead while simultaneously lifting the opposite leg.


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