# The Vital Triad: Leg Strength, Balance, and Stability - Link: https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/ - Published: 2023-07-05T11:30:00-04:00 - Author: Brian Johns A long-time cliche in boxing is that “_the legs are the first thing to go_.” And so it is for martial arts and life in general. While we can’t fight against Father Time, we can slow aging by [regularly exercising our legs](https://brianejohns.com/2024/07/03/video-of-the-week-16-get-off-the-couch/). Martial arts combine physical and mental prowess. While techniques and strategies vary across different styles, fundamental aspects remain crucial for martial art practitioners. Regardless of style, leg strength, balance, and stability play pivotal roles in body structure, mobility, and agility. In short, weak legs will be bad news for you. Like it or not, we all start to lose our turbo boost as we mature. Even those supercharged athletes in their prime will experience a gentle slowdown during their illustrious careers. Alas, there’s no way to outpace that wily old-timer, Father Time. So, let’s embrace the leisurely pace of life gracefully! Take, for example, Muhammad Ali in the brief clip below. Ali was just 24 in his 1966 fight against Cleveland Williams, regarded by many as the [finest performance of his career](https://youtu.be/44ofKG3IAtY). His athleticism, agility, and command of the ring were unbelievable—unmatched by any heavyweight in boxing history. In contrast, see Ali in his first fight (below) against Joe Frazier in 1971. He was 29 years old at the time. As one can see, he is not as fleet-footed or agile as he was five years earlier. While he did float like a butterfly at times in the 1970s, he did not do so as much as he did in the Cleveland Williams fight. I’m sure Ali did what he could to maintain his leg strength and stamina for the remainder of his career. However, as I said at the beginning of the post, it’s difficult to battle Father Time. Confession Time: I didn’t appreciate my trusty legs enough until I had that oh-so- fun right hip replacement surgery. Just imagine an MRI exposing that my right glute decided to turn into a couch potato thanks to my funky walk for a solid four years. Now, you might be thinking I’m swiftly bouncing back, but nope, my recovery is taking its sweet time. But hey, on the bright side, all that physical therapy has ignited a fiery passion for leg functionality in me. Who would’ve thought? ## It’s not just about being able to move your feet well, like Ali did. But what’s the key? Great footwork’s foundation lies in strength, balance, and stability. The first part of the triad is **leg strength, which** forms the foundation of many martial arts techniques. A well-conditioned lower body allows martial artists to generate force efficiently and effectively. Common training exercises such as [squats](https://brianejohns.com/2024/08/06/video-of-the-week-18-sinawali-squat/), lunges, and kicks help build muscular strength and endurance in the legs, improving overall performance. If you are not able to view the video, go to [here](https://youtu.be/X8DnpBl7Hwk). ## The nice thing about squats is that you can do them anywhere. If you want to give your knees a hard time and make serious gains, look up “_bodyweight squat with bad knees” on YouTube. _Trust me; the wide range of options available will entertain you. Squats have become a staple in my physio routine over the past few months. Although I can’t quite reach the depths that the chiselled athletes in those videos do, I’m confident that someday I’ll be able to squat like a pro. Keep those knees guessing! In any case, there are many methods to strengthen the legs other than squats. **Balance **is essential to martial arts, as it influences an individual’s ability to maintain control and stability during movements. Whether striking, defending, or transitioning between techniques, maintaining balance allows martial artists to respond quickly and effectively. Regular practice of balance exercises, such as one-legged stances or yoga poses, can significantly improve stability and proprioception. A great example of a balance exercise is one that I’ve learned through physiotherapy. I posted it last week, but here it is again: If you’re not able to view this video, go [here](https://youtu.be/oNgs-qy68yY). This exercise is a thrilla, a chilla and a killa! One heck of an exercise! I feel it in the deep tissue around the right hip joint. While my right hip joint has progressively strengthened over the past few months, it’s not there yet. I highly recommend this exercise, which I’ll do for the rest of my life. ![](https://i0.wp.com/brianejohns.com/wp-content/uploads/2023/07/Blog-Supporters- Thank-You.png?resize=940%2C788&ssl=1) **Stability **refers to maintaining control over one’s body in various positions and movements. It involves core strength, body control, and coordination. In short, it’s about connecting the upper body to the lower body. Training exercises such as planks, bridges, and rotational movements target the core muscles, which are crucial for maintaining stability. My physical therapy exercise routine involves the glute bridge, as seen below. If you are not able to view this video, go [here](https://youtu.be/YRqoIM0u0PY). This exercise turns out to be quite handy because my pre-surgery MRI threw quite the party in my right glute—the kind of shindig you wouldn’t want to miss. It seems there was a fair amount of atrophy going on, a real shrinking situation. So, yeah, this exercise is here to save the day and get my glute back in shape! Let’s get those muscles back on the dance floor! ## Conclusion Leg strength, balance, and stability are important for martial arts training. Consistent practice of exercises that target these areas will improve physical performance and set the stage for your golden years. Quick confession #2: I’d never done some exercises like the Clock Reach before my hip surgery. It’s been an eye-opening experience and inspired me to dig deeper into balance and stability exercises for martial arts and life. ## Additional Reading * [Martial Arts Training and Learning](https://brianejohns.com/2013/08/04/blog-training/) * [It’s Now or Never!](https://brianejohns.com/2023/04/11/blog-its-now-or-never/) * [Crappy Hip to Bionic Hip: My FMA Footwork Reboot](https://brianejohns.com/2023/06/14/crappy-hip-to-bionic-hip-my-fma-footwork-reboot/) * [A Freaking Lesson Learned](https://brianejohns.com/2023/06/28/a-freaking-lesson-learned/) * [Friday Recommendation #21](https://brianejohns.com/2023/11/03/friday-recommendation-21/) ### Share this post: * [ X ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/?share=twitter) * [ Facebook ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/?share=facebook) * [ LinkedIn ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/?share=linkedin) * [ Threads ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/?share=threads) * [ WhatsApp ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/?share=jetpack-whatsapp) * [ Email ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/?subject=%5BShared%20Post%5D%20The%20Vital%20Triad%3A%20Leg%20Strength%2C%20Balance%2C%20and%20Stability&body=https%3A%2F%2Fbrianejohns.com%2F2023%2F07%2F05%2Fthe-vital-triad-leg-strength-balance-and-stability%2F&share=email) * [ Print ](https://brianejohns.com/2023/07/05/the-vital-triad-leg-strength-balance-and-stability/#print?share=print) ### Like this: Like Loading… ### _Related_