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Fit&Well’s report describes two drills recommended by Spartan DEKA co-creator Yancy Culp: walking slowly to extend each single-leg transition and performing slow high knees. Culp advises regular practice and gradual increases in difficulty; the report does not provide clinical evidence or guarantee a particular result.
Fit&Well has reported two balance drills recommended by Yancy Culp, Spartan DEKA co-creator and senior director: deliberately slow walking and slow high knees. Culp says the exercises can be practiced regularly and made harder gradually, offering readers who feel unsteady on one leg a structured way to work on balance and coordination.
The first exercise, which Culp calls “delayed walking,” involves walking slowly enough to spend longer balancing on one foot during each step. He recommends practicing for several minutes a day and gradually extending the time spent in each step transition. The report does not specify a starting duration for each step or a fixed progression schedule for this drill. For more ideas, see these strength and balance drills for uneven ground.
The second drill adapts a familiar high-knee movement. Culp advises raising one knee slowly and taking three seconds to complete the leg cycle before returning the foot to the floor. He suggests continuing for two minutes daily, then adding one second to the cycle every fifth day. His proposed schedule reaches a 10-second cycle in 35 days. A related option is this 60-second balance exercise.
Culp also suggests making the high-knee drill more challenging by briefly closing the eyes or reaching down to touch the raised foot with both hands. Those options are presented as challenges, not necessary steps for beginners. The article’s practical advice is to start at a manageable level and increase difficulty gradually; it does not report a controlled test of either drill or establish how much improvement a person should expect.
Practicing Stability in Daily Movement
Balance supports everyday movements such as walking, dressing and changing direction. The report frames single-leg stability as a practical fitness skill and says it may be relevant to confidence in movement and fall risk, particularly with age. These points are attributed to Culp; the article does not provide research data quantifying the effects of these particular exercises.
The drills may appeal to readers who want a simple routine that requires no specialist equipment. Their gradual format gives people a way to practice coordination in small steps, though the exercises should not be treated as a diagnosis, a fall-prevention guarantee or a substitute for professional advice when balance problems are new or persistent.
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Culp’s Single-Leg Fitness Test
In the Fit&Well report, Culp describes standing on one leg while doing a task as one of five fitness checks he uses to help assess whether someone’s abilities are well-rounded. The other areas he names are cardio fitness, strength and mobility. As an example, he says difficulty staying steady while tying a shoe could indicate that balance and coordination deserve attention.
The report’s author also recounts trying a single-leg task while putting on a sock and shoe, then practicing by putting on socks while standing on one leg. The author says improvement took months. That is a personal account, not evidence that everyone will see the same outcome or timeline. Culp’s two drills are offered as alternatives for people not yet comfortable with that task.
“Balance is one of the clearest indicators of how well the body is functioning day to day.”
— Yancy Culp, Spartan DEKA co-creator and senior director, as quoted by Fit&Well
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Evidence and Safety Details Not Provided
The supplied report does not identify a study testing these two drills, provide measurements of their effects, or say how many people have tried them. Its statements about improvement are Culp’s recommendations and expectations, rather than quantified results. It also does not establish whether the exercises are suitable for people with injuries, medical conditions, dizziness or a history of falls.
Readers should use support, such as a stable counter or chair, if needed, and avoid closing their eyes or reaching down unless they can do so safely. Anyone with persistent or worsening balance problems, a recent fall, or a condition that affects movement should seek guidance from a qualified health professional before attempting challenging variations.
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Start Slowly and Track Progress
The next step described in the report is consistent practice: try slow walking for several minutes or use the slow high-knee schedule, beginning at a comfortable pace. Increase the duration only when the movement feels controlled, and keep a stable support within reach. The article gives a specific progression for high knees—one extra second every fifth day—but no equivalent timetable for delayed walking.
Fit&Well’s account does not announce a follow-up study or additional results. For now, the proposed routine remains coach-led practical advice, with individual outcomes and the safest progression depending on each person’s ability.
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Key Questions
What are the two balance drills?
Delayed walking means walking slowly so each step transition includes a longer single-leg balance. Slow high knees means raising a knee and taking several seconds to complete the leg cycle before lowering the foot.
How often does Culp recommend practicing?
For delayed walking, Culp suggests several minutes every day. For slow high knees, he suggests two minutes daily, with the cycle length increased by one second every fifth day.
Does the report prove these exercises improve balance?
No. The report presents Culp’s recommendations but does not cite a controlled study or give measured results for either drill. The suggested improvement should not be read as a guaranteed outcome.
What if I feel unsteady or have a history of falls?
Practice only at a level you can control, with a stable support nearby, and skip eyes-closed or reaching variations if they feel unsafe. If you have persistent balance problems, a recent fall, or a health condition affecting movement, ask a qualified health professional for guidance.
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