The effectiveness of functional sports training and strength training for athletes on an unstable surface like a balance pad has proven to help athletes perform better regardless of sport.

For this reason, we believe 100% in balance pads and the function sports training you can do with them. In fact, both . Better yet, everyone can benefit from foam pad balance exercises, from seniors to athletes.

But instead of just getting a balance pad and not knowing what to with it, we thought we’d share the 15 best balance pad exercises that we use everyday to improve our health.

Here is our balance pad exercises list of the 15 best (in no particular order):

1. Weighted Balance Pad Squats

Squats are an excellent movement for strengthening the quadriceps, glutes and core. Adding some weight by holding a pair of dumbbells or kettlebells, will increase your stabilization, balance, and strength even more. This movement will make you more efficient and will transition directly to a better performance on the field.

How To Perform

  • Place a balance pad in front of you
  • Add weight by holding dumbbells or kettlebells
  • Stand on the balance pad with feet shoulder-width apart
  • Perform a squat to 90 degrees. Keep your head in a neutral position, tighten your core, knees and toes pointed straight and press the squat through your heels.
  • Perform 3 sets, 10-12 reps

2. Balance Pad Split Squats (Rear foot elevated)

Split squats are one of my favorite exercises to make my quadriceps really burn. Single leg or unilateral leg training simulates the movement of running or jumping off of one foot as we do in sports like football, soccer, basketball, and track.

How To Perform

  • Place a balance pad in front of you.
  • Elevate your rear leg by placing the top of your foot on top of a bench behind you.
  • Place the front foot on top of your balance pad
  • Add weight by holding dumbbells or kettlebells
  • Now perform a single leg squat with the front leg to 90 degrees.
  • Perform 3 sets, 10-12 Reps

3. Balance Pad Battle Ropes

This exercise forces you to maintain balance while resisting movement, which is beneficial for in game movement. This will require good focus. This exercise is excellent for your core and upper body strength, making it a perfect balance pad exercise.

How To Perform

  • Place a balance pad in front of the ends of the battle ropes.
  • Step onto the balance pad with feet shoulder width apart and grab hold of the battle ropes.
  • Bend your knees slightly to about 45 degrees, the alternate moving the battle ropes up and down using your arms and core, while maintaining your balance.
  • Progress to one leg at a time.
  • Perform 3 set, 30 seconds to 1 minute

4. Balance Pad Single Leg RDL

This exercise is a great movement to work your posterior chain. The RDL works your glutes and hamstrings more than a conventional deadlift, because the quads don’t contribute as much. It improves dynamic flexibility, especially in your hamstrings and lower back.

How To Perform

  • Stand on the balance pad one leg at a time.
  • Bend your knee to a 45 degree angle
  • Hold a dumbbell or kettlebell in the opposite hand of the leg you are standing on.
  • Perform a Romanian Deadlift, making sure to keep your back, knee and toe straight and your core tight.
  • Perform 3 sets for each leg, 10-12 reps

5. Balance Pad Reverse Lunge

The reverse lunge is a good movement for strengthening the quadriceps and glute. Adding your balance pad to the movement will create instability in the front foot adding a great challenge.

How To Perform

  • Stand with one leg on the balance pad and the other on the floor just to the side of the balance pad holding a pair of dumbbells or kettlebells.
  • Step back with the off leg into a reverse lunge position.
  • Perform 3 sets for each leg, 10-12 reps

6. Balance Pad Step Ups ( Using A Plyo Box)

Step ups train explosiveness of the leg muscles. This, of course, translates to a general increase in lower body strength. This will translate to an increase in speed and you’ll have a higher vertical jump (especially off of one leg).

How To Perform

  • Place your balance pad on top of plyo box
  • Stand in front of the plyo box and step up on the pad until your leg is straight
  • Hold for a 1-2 second count maintaining your balance then step back down
  • Immediately step back up with the same leg and repeat for 10-12 reps then switch off to the other leg for 10-12 reps. Do this exercise for 3 sets.

Note: We came together and voted this to be the #1 on our list of balance pad exercises for seniors to try out. So… if you are a senior with a balance pad, this one will work great for you to start!

7. Balance Pad Toe Squat

This balance pad exercise will strengthen your quadriceps and work the muscles in your feet which will give you more explosiveness out of your stance on the field.

How To Perform

  • Stand on your balance pad with feet shoulder width apart
  • Raise up on your toes with arms straight out in front of you for balance.
  • Perform a squat to 90 degrees.
  • Repeat for 10-12 reps, 3 sets

8. Balance Pad Kettlebell / Dumbbell Snatches

The kettlebell snatch is a full-body, power exercise. It works the hamstrings, quads, back, and shoulders. You pull a kettlebell off the floor from a squat position, swing the weight up, then dip under it, and press it overhead. Adding your balance pad to the movement creates a greater challenge.

How To Perform

  • Stand on your balance pad with feet shoulder width apart
  • Holding a kettlebell or a dumbbell with one hand, swing the kettlebell and perform the snatch movement.
  • Perform 10-12 reps, 3 sets

9. Balance Pad Prone Plank

Planking on your balance pad will create greater instability to give you a toned belly and will help build your deep inner core muscles, strengthen your back, and increase flexibility.

Fit woman lying on the floor doing planks, for triceps and full body strengthening and balance.

How To Perform

  • Start by getting into a pushup position on your balance pad
  • Bend your elbows and rest your weight on your forearms and not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time.
  • I recommend starting at 30 seconds and progressing to a 1 minute hold in the plank position. Perform 3 sets.

10. Balance Pad Side Plank

Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.

How To Perform

  • Lie on your right side, in a straight line from head to feet, resting your forearm on your balance pad.
  • Your elbow should be directly under your shoulder. With your abdominals gently contracted.
  • Lift your hips off the floor, maintaining the line.
  • Keep your hips square and your neck in line with your spine
  • Perform for 30 – 60 seconds each set, 3 sets.

11. Balance Pad Mountain Climbers

These are a full body workout that works your deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.

How To Perform

  • Put yourself in a pushup position on your balance pad with hands shoulder width apart.
  • Bring your knees to your chest`1 at a time. The more forward you bring your knees, the more effective this exercise will be.
  • Keep a straight posture during the motion.
  • Perform 10-12 reps per set for each leg, perform 3 sets

12. Balance Pad Scissor Kicks

This exercise is great for the hip flexors and the transverse abdominis, the deepest muscle in the belly.

How To Perform

  • Sit on your balance pad with your legs out in front of you
  • Your feet should be 6-12 inches off of the floor and lean back to create a balanced V with your body.
  • Now perform a scissor action with your feet keeping a tight motion of 12 inches up and down
  • Perform for 30 – 60 seconds per set for 3 sets.

13. Balance Pad Single-Leg Kettlebell Overhead Presses

This balance pad exercise is great for shoulder work.  You are standing on one leg which creates instability in the feet and lower leg muscles.  You will also feel your core working to keep yourself stable.

How To Perform

  • Stand on your balance pad on one leg holding a kettlebell in each hand
  • Raise the kettlebells to a starting position at shoulder height.
  • Now perform a shoulder press while maintaining your balance on one leg
  • Perform 10-15 reps per set for 3 sets.

14. Balance Pad Single-Leg Kettlebell Curls

This exercise is great work for the biceps.

How To Perform

  • Stand on your balance pad on one leg holding a kettlebell in each hand
  • Perform alternating or double curls
  • Perform 10-15 reps per set for 3 sets.

15. Balance Pad Seated Trunk Rotations

This exercise when performed correctly is excellent for mobility and strengthening your obliques.

How To Perform

  • In a seated position on your balance, sit in a V position with knees slightly bent and feet crossed.
  • Hold a kettlebell, a barbell plate or a weighted plyo ball
  • Rotate the weight side to side (hip to hip)

 

Think we missed a great exercise that should of made it to this list of balance pad exercises? Comment yours down below and we may just add it!

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  • EXTRA LARGE TEXTURED PLATFORM: Lightly textured to provide a nonslip surface that is safe for use barefoot or with shoes, the balance pad also has a textured nonslip base to prevent slipping and sliding while in use. The extra large cushioned platform measures 15.8" by 13.4", easily accommodating wider stances and all shoe sizes.
  • VERSATILE USE: Great for rehabilitation following an injury or surgery, the balance pad is also a useful addition to yoga, pilates and general exercise. Lightweight and portable, the foam balance pad can also be used as a comfortable seat cushion or foot elevator at home or on the go.
  • DURABLE FOAM MATERIAL: Resilient, closed-cell foam is tear-resistant, safely supporting up to 300 pounds. The thick, latex-free 2.4" foam balance pad is also water-resistant, repelling sweat and inhibiting bacteria growth. Easily clean the balance pad with a damp cloth and mild detergent before drying with a lint-free cloth.
  • VIVE GUARANTEE: 60 day unconditional guarantee so you can purchase now with confidence.
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  • All fitness levels - a challenge for athletes who want to improve functionality & power; a great tool for beginners & older adults to increase body awareness and enhance stability
  • Non-toxic & non-slip - environmentally conscious TPE material is sweat-proof and slip-resistant, making it perfect for sweaty workouts and yoga, and is easy to clean afterward
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  • XL Size: 19"x15"x2.3", Great for balance, mobility, standing stability and motor-skill training
  • IMPROVE YOUR BALANCE AND COORDINATION. Standing on the pad will challenge all of your tiny stabilizing muscles in your ankles, knees and hips. You will also improve your motor skills spending just 10 minutes per day standing on one leg.
  • REHAB AND REPAIR SAFELY AND QUICKLY. Recover from fractures, sprains, injuries safely. Used widely in physical therapy settings. The soft pad supports knees and elbows, allowing muscles and bones to repair and strengthen safely.
  • STRENGTHEN YOUR CORE AND PROTECT YOUR BACK. Challenge your yoga balance poses and arm balances. The pad's destabilizing feature automatically activates your back and abdominal muscles.
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  • High quality, swiss-made airex balance pads provide premium toughness and tear-resistance to last years, whether used in the fitness studio, therapy clinic or at home
  • Airex balance pad Elite features a special "Waffle texture" making the balance pad slip proof
  • Use airex balance pad Elite to improve balance, body posture and coordination
  • Leader of Foam material for over 50 years, airex Foam has a unique texture that is skin-friendly, pleasantly Warm to touch, soothingly soft, and comfortable
  • Water-repelling, easy-to-clean material is 100 percent hygienic allowing for versatile use indoors, outdoors or in water
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  • VERSATILE BALANCE PAD: Perfect for all ages & fitness levels. Can be used to increase the difficulty of common exercises like, lunges, push-ups, squats, sit-ups, and yoga poses
  • THERAPEUTIC BENEFITS: Specially designed to increase balance and used in rehab, physical therapy, physio. Perfect for seniors who need something gentle on their joints
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  • SPEEDS UP RECOVERY FROM SURGERY OR INJURY: Use padded cushion as a support in sitting or standing rehab activities and physical therapy exercises. Aids rehabilitation as a result of surgery or leg and ankle injuries such as sprains and fractures. Increases mobility and repairs and strengthens muscles and joints quickly and safely to help you get back on your feet again. Lightweight and versatile physical therapy equipment for use in rehab or exercise
  • MULTIPLE USES FROM ONE PURCHASE: The pad can be used as a seat cushion for an office chair to improve your posture and prevent pain in your back or coccyx. As well as a chair cushion the pad would work as a wheelchair cushion or pregnancy seat cushion. The pad is also great as an anti fatigue mat, standing mat or fatigue mat for standing desk. Also the balance cushion can be used as an orthopedic knee pad or yoga knee pad
  • GET A BETTER WORKOUT IMPROVE YOUR BALANCE: The firm but flexible gym pad is one of the safest ways to improve balance. It's destabilizing properties strengthens stabilizer muscles, improves joint stability, restores motor skills and helps prevent injuries. Challenge your yoga poses or increase the difficulty level of training exercises such as squats, sit ups, lunges, pushups and as a plank mat
  • SAFE TO USE AND EASY TO KEEP CLEAN: The balance trainer is made from non toxic TPE, the textured slip-resistant surface is waterproof to prevent slipping and sliding even during sweaty workouts. Closed-cell foam technology prevents sweat and dirt from penetrating its surface so your mat stays germ and odor-free. Simply wipe with a wet cloth to keep sanitary and looking like new
  • ORDER TODAY, RISK FREE: We love our customers! Our mission is to bring you the best yoga products on the market so you can get the most out of your personal yoga journey. That's why we offer our special "Namaste" warranty. In the unlikely event you're not 100% happy with your purchase, we'll send you a free replacement or give you a full refund, no questions asked!
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  • THERAPEUTIC BENEFITS: A good balance trainer to strengthen your core muscles and improve your mobility and stamina, it can also help you to boost your balance and speed up the recovery, especially for seniors who need something gentle on their joints.
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  • 100% MONEY-BACK GUARANTEE - Saratoga products has 100% money back guarantee. We are committed to excellence. Either you are fully satisfied with your product or receive your money back. Please contact us if you experience any issues, because customer satisfaction is our #1 priority!
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  • FUN PRIMARY COLORS in red, blue, and yellow. Helps children learn basic colors as they step from one to another. Made of premium hard molded plastic that will perform well and look good for years of use. Rugged with no cracking or splitting during use.
  • EXTRA ROPE INCLUDED. This is thick, strong, soft rope to connect all 6 buckets for stability and safety. Use the additional included rope for a replacement or for a second set of buckets purchase separately. These stack for convenient, compact storage. Easy to stack them and take them in the car to grandma's or a friend's house for lots of group fun.
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  • 100% SATISFACTION GUARANTEE - At Milliard, we believe that every one of our valuable customers should receive a perfect product. If there are any issues at all with your order, please contact us and we will resolve the issue immediately. Use 2 or 3 of these sets to make a full bucket obstacle course maze in your home, school, or day care. Very popular high quality set which makes a fine birthday gift, holiday present, or anniversary gift for a parent, teacher or therapist.
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  • 【INNOVATIVE CONCEPT 】Every standing desk needs a great mat. Fezibo is the best - the perfect mat with a new generation of features, and its superb design.
  • 【WINTER ESSENTIAL 】When standing on this anti-fatigue mat, Your feet will become warmer after a few minutes, because massage is used to relax muscles, relieve stress and improve your blood circulation.Let you spend the warm winter.
  • 【UNIVERSALLY APPLICABLE 】 whether it is in the office, home kitchen, gym, chef's kitchen, etc. It is suitable for anyone who needs to stand up and work.
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  • Lightweight, Travel Friendly - Made with hypoallergenic, ecofriendly TPE material, you can use our balance pad at the gym, work, home, or even outdoors.
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  • Multiple Colors Available - This foam balance pad is great for both men and women, and comes in a variety of fun, stylish colors for comfortable training
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New Balance Insoles 3020 Pressure Relief Insole-Neutral Shoe, beige, 7.5-8 W US Women / 6-6.5 M US Men
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198 Reviews
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  • TURN ANY CHAIR INTO AN ACTIVE SEAT: Place the disc on top of any chair or seat to add instability to strengthen your core while improving posture and sitting comfortably
  • VERSATILE CUSHION: Use balance disc with a variety of strength and balance exercises, in or out of a chair, to increase core strength and balance
  • AIR CUSHIONED SEAT ANYWHERE: Works outdoors for a quick seat or on hardwood and carpet flooring and also makes a great meditation seat or wherever you need a little extra cushion
  • ALTERNATIVE SEAT FOR ACTIVE KIDS: Great for classroom aged children at home or in the classroom as an outlet for hyper or ADHD kids allowing them to release excess energy while staying engaged and focused longer
  • DIMENSIONS: Measures 16 inch diameter

Amazon Best Seller Products List Last Updated on 2019-10-15