Functional Exercise and Training Products are developed by Fitness Professionals and Physical Therapists with a passion for fitness.  Balance pads bring your fitness to a whole new level.

Exercising with a balance pad is an excellent way to improve balance, mobility, strength, coordination and athletic performance.  Our Balance Pad products are premium quality designed for all fitness, sports training, and physical therapy use.

Athletic training with a balance pad is an excellent way to improve your strength, mobility, and proprioception.  More and more athletic trainers today are preaching functional training.  Trainers are eliminating a lot of the heavy weight lifting and moving more in the direction of explosive training and balance training.  The balance pad is a great tool for both.  The balance pad creates an unstable environment for our athletes. Therefore they not only work on the primary focus muscle, but the stabilizer muscles get lots of work throughout their workout.  Training with a balance pad will not only build a much stronger athlete but will reduce injuries. And for those who want to strengthen their abdominal muscles, we think balance pad training can enhance your workout.

Proprioception or proprioceptive exercise is something you hear a lot around the physical therapist’s office because it teaches your body to control the position of a deficient or an injured joint.  Balance pad exercise is a form of proprioceptive exercise in a way that it creates an unstable environment for training, such as in the case of a sprained ankle.  By standing on the balance pad, the foam will create instability, therefore strengthening the ankle as you progress through your treatment.

The same type of exercise can be used effectively in athletic training for any sport that requires running, jumping, quick start and stop movement, or cutting from side to side.  By standing on the balance pad and progressing through a series of movements or performing the recommended exercises on the unstable balance pad, you will be strengthening the stabilizer muscles and strengthen the joint in the area being worked.

Doing heavy squats requires heavy loading of a barbell on your shoulders, and puts lots of stress on your back.  Try doing a split squat on a balance pad as an alternative.  Elevate your rear foot on a single leg squat stand or a bench behind you.  Place your front foot on the balance pad in front of you, so your upper leg (quadriceps area) and lower leg are at 90 degrees.  The pressure or squeeze should come from the heel of the front foot as you move upwards.  Repeat 10-15 times with each leg for 2-3 sets.  Start with your body weight first until you get a good feel for your balance.  Once this becomes easy for you and you find it easy to maintain your balance on your front foot, you can begin to add some resistance in the form of a weighted vest, dumbbells or kettle bells.  Split squats on a balance pad is an excellent exercise that will develop your quadriceps, hamstrings, and glutes.  It will strengthen the knee and ankle which will help the athlete to increase mobility when performing his or her sport.

If you insist on incorporating squats into your workouts and training programs, body weight or goblet squats on the balance pad are an excellent alternative to heavy back squats.


The single-leg Romanian dead lift on the balance pad offers you an even greater challenge of stability training that will help you strengthen the posterior chain. The gluteus muscles, hamstrings, and adductor magnus are strengthened while synergistically working together to extend the hips. Stand on one leg on the balance pad, on the same side that you hold the kettle bell. Keep your knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you to keep you balanced. Continue lowering the kettle bell until you are parallel to the ground, and then return to the upright position.

Standing single-leg biceps curl:  This basic arm exercise creates double instability.  While you stand on a balance pad and one leg,  your whole body is in an unstable full-body exercise mode. Start by standing on the foam balance pad holding a pair of five- to 10-pound dumbbells, or whatever weight you feel will challenge you,  with your arms by your side. Lift your right leg up off of the balance pad until your knee is in an elevated comfortable position.  Hold your leg and body still and do a classic biceps curl. Slowly lower the weights. Do 8-12 reps on each leg for three sets.


A more advanced version of the single-leg biceps curl is the single leg deadlift into a single-leg curl and an overhead press: This exercise will certainly increase the difficulty of training with your balance pad.  Hold a 5- to 10-pound dumbbell or whatever weight dumbbell you feel comfortable with, complete a deadlift, then do a biceps curl and move right into a single leg overhead press.   As you bend forward into your single leg dead lift, reach the weight to your standing foot, and once standing, do your set of curls, when that is completed press the weight overhead.  That is a count of 1 repetition.  Do 8-12 reps on each leg for three sets.

This balance exercise is an excellent compound movement that trains the upper and lower body to maintain balance. This action requires coordination and stabilization for your muscles to work together to perform the move.  Start by grabbing a dumbbell or kettle bell you feel will be a manageable weight for you.  While standing on your balance pad hold the dumbbell or kettle bell in your left hand and stand on your left leg at the same time.  Now perform a single leg dead lift and make sure to keep your back straight, your knee slightly bent, and your core tight.  At the bottom of the RDL, pause for a moment and perform a Single-Arm dumbbell or kettle bell row.  Come back up to the starting position then repeat.  Sets/Reps: 3 x 8-12 on each leg

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