12 Things That Cause Falls During Home Workouts (and Quick Fixes)

Most home workouts fail for boring reasons: a mat that slips, a cord in the wrong place, an edge of the rug that curls up at the worst possible time. Falls happen quickly and often come from the setup rather than the exercise.

Use this checklist to make your training space safer in about 15 minutes. It focuses on the real-world things that trip people up during squats, lunges, lunges, jumps, and fast circles.

A quick rule of thumb before you begin

If you can’t take three steps forward, three steps back, and one step to each side without going around something, your space is too cluttered to practice.

If a fall ever occurs because an unsafe carpet or poorly maintained floor creates a hazard in a shared space, it helps to know what steps to take next. In Chicago, for example, winter slush and wet shoes often turn entryway carpets into a slippery, uneven surface, especially in hallways of apartments and older buildings. Illinois regulations may differ from those of nearby states, even when the hazard appears to be the same.

Wisconsin and Indiana generally use a modified comparative negligence approach with a 51% bar, while an individual jurisdiction such as California follows a pure comparative negligence approach, which can affect the meaning of error rates. If you’re in Chicago and the situation involves carpets, this page from a Chicago Slip and Fall Lawyer explains common causes and what matters next.

12 Common Travel Hazards (With Quick Fixes)

Here are the usual culprits, plus a one-minute fix for each.

1) Curled edges of carpets or loose carpets

Why it’s risky: Your toe pinches during a step back, pivot, or even a quick reset between exercises.

Quick fix: Use carpet tape or a non-slip mat. If the rug is still piling up, pull it out of the workout area.

2) « Soft » carpet that shifts under load

Why it’s risky: Thick carpeting compresses and your foot may bow when you put weight on one foot. This wobble occurs during squats, lunges, and lateral work.

Quick fix: Place a hard mat or plywood/rubber platform under the main lifting area.

3) Transition lanes and thresholds

Why it’s risky: A small change in height can catch the front of your shoe when you’re moving fast. Thresholds are sneaky during circuits because you’re breathing hard and cutting corners.

Quick fix: Keep your workout area on one surface. If you have to cross a threshold, slow down and head straight for it.

4) Slippery mats

Why it’s risky: Sweat and slick surfaces can cause your posture to shift during a rep, especially during hill climbs, burpees, or lunges.

Quick fix: Mop the floor, then add a grip mat or non-slip mat.

5) Rolled corners of a yoga mat

Why it’s risky: The raised corner becomes a small ramp. Your foot lands on it, then slides off.

Quick fix: First place the mat for a few minutes. If it still curls, replace it with another mat or place it under a heavier top mat.

6) Charging cables and cords

Why it’s risky: The laces grip your heel during quick leg exercises, skipping, or even when grabbing water between sets.
Quick fix: Run cables along walls, not through aisles. Clip or tape them where they cross an open space.

7) Shoes that don’t fit the workout

Why it’s risky: Soft running shoes can feel unstable during lifting and lateral movements. Socks on smooth floors can slip. Shoes with worn tread can lose traction on tile or hardwood.

Quick fix: For strength days, use flat, stable shoes or go barefoot if your surface is clean and safe. For cardio, use pull-up machines.

8) Low light corners and shadows

Why it’s risky: You miss the little things: a dumbbell, a water bottle, a toy, a resistance band. Shadows hide clutter.

Quick fix: Turn on brighter overhead lighting or add a floor lamp.

9) Equipment stored on the floor

Why it’s risky: Straps, handles, and small objects roll or shift. Stepping on them can quickly twist the ankle.

Quick fix: Use a bin, wall hook or shelf. Floor storage is off the exercise track.

10) Unstable furniture nearby

Why it’s risky: You reach for a chair or table for balance and it moves. This can turn a small wobble into a complete fall.

Quick fix: If using a prop, use something heavy and non-tilting, or lean it against a wall.

11) Wet stains from cleaning, spills or pets

Why it’s risky: A small wet spot can turn a normal step into a slip. A wet carpet can grip in one place and slip in another.

Quick fix: Do a quick “dry clean” with a towel before your workout. If the carpet has been recently cleaned, give it time to dry completely.

12) Quick transitions between exercises

Why it’s risky: Many misses happen between sets, not during the set. You turn quickly, pick up weights, or step backwards without checking the floor.

Quick fix: Build a five-second reset into the circuits: stand up, breathe once, look down, then move.

Simple fall-proof warm-up (5 minutes)

This warm-up is all about control and foot placement. It also gives you a quick overview of how your ankles and hips feel today.

1. March in place, slow and tall (45 seconds). Keep your knees stable and land softly.
2. Standing ankle dorsiflexion, toes up (10 reps each side). Lightly grip the wall, lift your toes and feel the shin work.
3. Standing on one leg, facing forward (20 seconds on each side). Keep your hips level. If you’re waving, slow down and tighten your midsection.
4. Side step and stick landing (8 steps in each direction). Step, plant, pause for a second, then step again.
5. Bodyweight hinge (10 reps). Push the hips back, keep the feet rooted, and feel even pressure through the entire foot.

Keep it smooth. If you feel shaky, slow down until each rep looks the same. Your goal is consistency.

If you do fall: what to do in the next 10 minutes

First check for a blow to the head, sharp pain, numbness or dizziness. If you feel something serious, seek medical attention. If you hit your head, feel confused, or develop worsening symptoms, don’t « shake it off. »

As long as safety comes first, it’s wise to document what caused the fall, especially if it happened in a shared area or in a place you don’t control. The CDC Fall Prevention Materials also include practical checklist ideas that can help you spot hazards before they become a problem.

Basic Post-Fall Checklist:

• Sit still for a moment and breathe. Rushing can make dizziness worse.
• Check for swelling, pain with movement, and tenderness in the wrist, ankle, knee, and hip.
• If you can stand, do so slowly with support and take a few careful steps.
• Note what caused the slip or trip and where it happened.
• If it’s in a building or business, report it to staff and ask who documented it.

Make your setup safer in the long run

After correcting the obvious hazards, the next step is to build better balance and control on one leg so that small stumbles stay small. Two or three short sessions a week can make your support more reliable in everyday life and training.

A good place to start is a focused balance routine that you can progress from week to week. Our guide to balance training exercises is a solid option for building stability with simple moves you can do at home.

Bottom row: Clear your path, secure your surfaces and practice control before adding speed. Your workouts are better when your support is reliable.