Have you ever stumbled on uneven ground (or even ground) but somehow caught yourself before you fell? That’s proprioception, your body’s built-in GPS. It’s your body’s ability to sense where it is in space without looking, and it plays a huge role in coordination, balance and injury prevention.
Proprioception naturally declines with age, especially if you spend a lot of time sitting or avoid movements that challenge your balance. The good news? You can train it just like you do a muscle.
Improving proprioception helps you stay steady on your feet and move more confidently, reducing the risk of falls or injuries. It allows you to not have to think twice or constantly look where you are stepping. It’s especially important to train for anyone who’s had a sprain, surgery or balance issue. And don’t worry, these exercises can be done at your own pace and meet you where you’re at. Remember — something is always better than nothing.
Learn a simple test you can do to find out how good your proprioception is, plus exercises that can improve it over time. If you’d like more guided workouts that incorporate proprioceptive training, check out my routines in the Start TODAY app!
What Is Proprioception?
Proprioception is your body’s ability to sense its position, movement and alignment without having to look. Proprioception is what allows you to walk in the dark, touch your nose with your eyes closed, or balance on one foot.
Your muscles, joints and tendons send constant feedback to your brain about where your body is, so training these sensors helps improve your coordination, reaction time, confidence and stability.
Why Is Proprioception Important?
Proprioception is an important thing to train, especially as we age. Some of the benefits of strengthening this awareness include:
- Prevents falls: Improves your balance and awareness of your surroundings.
- Protects your joints: Helps stabilize ankles, knees and hips.
- Improves athletic performance: Enhances your body control for smoother, better movement.
- Supports your everyday activities: From walking the dog to reaching a high shelf on a step stool, proprioception keeps you steady and safe.
Proprioception Test
Try this simple proprioception test:
- Stand on one foot with your eyes open.
- Now, close your eyes and see how long you can stay balanced.
If you wobble or need to tap your foot down right away, your proprioception could use a little tune-up. It’s okay to not be perfect! It means you have something measurable to work toward that you can improve with regular practice.
If you barely wobble, you’re in a good place — you can continue to challenge yourself by walking toe to toe with your eyes closed or moving your head side to side while balancing on one foot.
7 Proprioception Exercises To Improve Balance and Body Awareness
Each of these can be done with or without shoes, however, proprioception is best trained barefoot so your feet can feel the ground with your toes and use all of your lower leg muscles effectively. A soft mat or firm floor is best.
Single-Leg Balance
Stand tall and lift one foot off the ground. Hold for 20-30 seconds, then switch sides. For an added challenge, close your eyes and/or turn your head side to side.
Why it works: Strengthens stabilizing muscles in your ankles, knees, and hips.
Tandem Walk on a Line
Walk heel-to-toe in a straight line as if walking on a balance beam. (You can use a short board, a line on the ground, or other indicator for external feedback). Keep your core tight and chin neutral while looking down your nose.
Why it works: Trains your coordination and balance control.
Single-Leg Balance Reaches
Stand on one leg and reach the other leg behind, to the side, and in front, like tracing an analog clock face with your toe.
Why it works: Builds your dynamic balance, as well as ankle and hip stability.
Skaters With a Target
Stand tall with feet hip-width apart. Lift one leg and leap to the side. Cross the following leg behind the leaping leg and tap the target.
Why it works: Improves your foot and ankle stability and lateral control.
Stability Ball Leg Lifts
Sit on a stability ball with feet flat on the floor and arms out to the side with hands in fists. Engage your core and lift one foot slightly without shifting your hips. Hold for 10 seconds. For an added challenge, close your eyes and/or turn your head side to side.
Why it works: Teaches your body to stabilize from your core.
Bosu or Cushion Balance
Stand on a balance pad, pillow or Bosu ball. Shift your weight gently side to side or in small circles.
Why it works: The micro movements activate your deep core stabilizer muscles to keep your balance.
Single-Leg Deadlift (Bodyweight or Light Weight)
Stand on one leg and hinge forward at your hips, keeping your back flat. Return to standing with control.
Why it works: Strengthens your posterior chain and challenges proprioception at the same time.
Who Should Be Cautious
If you have a current injury, vertigo, balance disorders or neuropathy, avoid unstable movements until cleared by your doctor or physical therapist. Always have a wall, chair or sturdy surface nearby for support when you start. I don’t personally recommend avoiding proprioception training altogether, just do so with a professional nearby to supervise.
And remember, it’s totally fine to wobble. It’s expected — and if you don’t, it means that you’re doing great and need to progress the skill. That’s your body learning and improving!
The Takeaway
Proprioception is one of the most underrated parts of fitness, but it’s the key to staying active, agile and confident as you age. The more you challenge your balance and coordination, the stronger your body awareness becomes. Remember: Proprioception is a use it or lose it ability that can diminish quickly if left untrained.
Even a few minutes of practice multiple times per week can make a big difference. Try one or two of these exercises today, and if you’d like more guided routines, check out my 2-Week Mobility Challenge or 1-Week Beginner Kettlebell Challenge to follow along and practice some proprioception with me!
