The good news? You don\u2019t have to be a professional cheerleader in order to ace single-leg balance exercises<\/a>. In fact, Lee Cain, Personal Trainer, Certified Strength and Conditioning Specialist, and Managing Director of HFE<\/a> breaks down the exact move he recommends for adults 60+ to add to their routine\u2014and what older women can take from a cheerleader\u2019s athletic training without needing to work out like a pro.<\/p>\n The Biggest Physical Demands of a Dallas Cowboys Cheerleaders-Style Routine<\/p>\n Dallas Cowboys Cheerleader Jada McLean recently linked up with Strava<\/a> to give users and fans an inside look into how she trains, noting that, in addition to her dance practices and performances, she also cross-trains each week. McLean consistently challenges her body with weight lifting<\/a>, Pilates, and running.<\/p>\n \u201cIt takes a lot more than just the ability to kick your leg high to be a part of a Dallas Cowboys Cheerleaders routine,\u201d Cain tells us. \u201cYou need a mix of strength, mobility<\/a>, balance, coordination, cardiovascular fitness and, most importantly, control.\u201d<\/p>\n For those striving to train for similar movements, Cain recommends making balance and strength a top priority, adding, \u201cFlexibility is great, but the ability to control your body through its available range of motion is much more important. Squats, lunges, Romanian deadlifts and controlled leg raises are all useful, while single-leg exercises challenge balance and stability.\u201d<\/p>\n Over 45? If You Can Hold These 3 Positions, You\u2019re Stronger Than Most<\/a><\/p>\n The Single-Leg Exercise To Improve Your Balance<\/p>\n While professional cheerleaders become masters at single-leg balance, you can as well\u2014and this aspect of fitness is something that\u2019s particularly important as you age.<\/p>\n Cain recommends starting with a supported single-leg stand. It sounds simple\u2014and that\u2019s just the idea.<\/p>\n To begin, you\u2019ll stand next to a sturdy chair or countertop for support, and lift one foot a little off the ground. Balance on one your standing leg for 10 to 30 seconds. Then, repeat on the other side. Aim for two to three reps per leg. The goal is to make tiny, controlled adjustments to maintain a tall, steady posture.<\/p>\n \u201cYou\u2019re getting the ankle, knee, hips and core to work in unison, while the nervous system is constantly working out where your body is and how to keep you balanced,\u201d Cain explains. \u201cWhen you\u2019re comfortable, you can begin to wean yourself off the support or add some controlled leg movement.\u201d<\/p>\n 5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55<\/a><\/p>\n Safety Tips[<\/p>\n As far as safety is concerned, Cain recommends practicing somewhere with a solid surface. Move anything you could potentially trip over, like cables or rugs. In addition, avoid doing this exercise if you\u2019re feeling tired, as this can make it more challenging to maintain balance.<\/p>\n \u201cIf you\u2019ve had falls, experience regular dizziness or loss of balance, or are recovering from an injury or surgery, speak to a healthcare professional or physiotherapist before starting,\u201d Cain stresses, adding, \u201cThe exercise should challenge your balance without putting you at risk unnecessarily. You should always be able to put your foot down or reach for support if you need to.\u201d<\/p>\n 5 Short Workouts That Keep You Stronger Than Most 30-Year-Olds After 50<\/a><\/p>\n The Physical Skills Behind Single-Leg Balance<\/p>\n While single-leg balance requires strength, mobility, coordination, and proprioception, Cain places strength and coordination especially high on the list.<\/p>\n Strength helps control your position, and coordination allows various parts of the body work in harmony at just the right time. Mobility and proprioception support seamless movement and make you aware of where your body is in space.<\/p>\n \u201cAfter 60, it\u2019s especially important to maintain strength because muscle mass and strength naturally decline with age if we don\u2019t train them,\u201d Cain says. \u201cYou don\u2019t need to become a bodybuilder, but developing enough strength to handle the demands of daily life should be a goal for everyone.\u201d<\/p>\n![\"DALLAS](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/09\/Dallas-Cowboys-Cheerleaders_53720188.jpg\")
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