3 Effective Balance Board Workouts

Two people doing balance board workouts.

Did you know that balance board workouts have been around for over 70 years? This incredible fitness tool has been a secret weapon for athletes and workout enthusiasts looking to improve their performance, balance, and coordination. Balance board workouts improve reaction time, muscle control, and strength. They increase the range of motion and flexibility in the hip, knee, and ankle joints and more.

Overall the versatility and range of benefits that balance board workouts offer make them an easy choice for anyone. It’s time we take them out of the locker rooms and physical therapy offices, and get ‘em into our homes! Now that you’re ready to try one, how do you know which one is right for you?

Balance Board Options

Wobble boards, balance boards, balance pods, roller boards, and rocker boards, oh my! When you start searching you may feel overwhelmed at the number of choices. We got you covered. Here’s a quick overview of the boards most people use for balance board workouts.

Wobble boards are circular boards with a flat surface on top and a rounded bottom. Wobble boards are easier to use than other balance boards because they have a more stable base. They allow users to perform exercises by tilting and rotating the board in different directions but offer a limited range of motion. They’re typically used for balance board workouts in physical therapy and rehab settings.

On the other hand, balance boards can come in many shapes and sizes, such as rocker boards, roller boards, and Whirly Boards. These boards give you more balance board workouts to choose from.

- Rocker boards come in two styles. Either long curved boards (see below) or a flat top board with a half-moon bottom. They allow users to rock back and forth OR side to side. The range of motion is more than a wobble board but less than a Whirly Board. Rocker boards are good for balance board workout beginners and kids.

girl child doing a balance board workouts on a rocker board

- Whirly Boards are a unique balance board design, made to challenge those who need a more intense balance board workout and who like to play a little harder. Built like a skateboard deck on top, a large half sphere on the bottom, and two pivot points on each end, this board offers a 360-degree range of motion. The Whirly Board is used by fitness enthusiasts, athletes, and kids, and made by a dad who loves board sports.

- Roller boards have two parts, a flat board and a round tube. Users can balance either front to back OR side to side similar to the rocker board. The challenge comes from keeping the board on top of the rolling tube while maintaining balance. Considered an OG in the balance board world, the first roller board was invented in 1953.

Lastly, balance pods are flat on the bottom and rounded on the top. You can find them as one large piece (that you can fit both feet on ) or two smaller pods, one for each foot. They allow users to perform balance exercises by rocking, tilting, and balancing on an unstable surface.

For more help with choosing the best balance board, read here.

Balanced Exercises On Your Balance Board

There’s an unlimited number of balance board workouts out there. Whether you picked a wobble, rocker, or Whirly Board, it will no doubt intensify your workout. Let’s go over how to turn your favorite exercises into balance board workouts!

Balance Board Workouts on a Whirly Board

Squats

Stand on your Whirly Board with your feet shoulder-width apart, arms extended in front of you. Slowly lower your body into a squat position by bending your knees and hips, keeping your chest lifted and core engaged. Push back up to the starting position by straightening your legs and squeezing your glutes.

Watch balance board squat and glute exercises.

Lunges

Stand on your Whirly Board with feet shoulder-width apart, and arms extended in front of you. Step forward with one leg and lower your body down into a lunge position by bending your front knee and keeping your back leg straight. Push back up to the starting position by straightening your front leg and squeezing your glutes.

Watch balance board lunge exercises.

Side Planks

Place your Whirly Board on the ground and get into a side plank position with one hand on the board and the other lifted. Make sure to keep your core muscles engaged and your body in a straight line as you hold the position for a set amount of time.

Watch balance board plank exercises.

Push-ups

Place your Whirly Board on the ground and get into a standard plank position with your hands on the board. Lower your body down towards the board by bending your elbows, then push back up to the starting position by straightening your arms.

Watch balance board push-up exercises.

Leg raises

Stand on your Whirly Board with feet shoulder-width apart and arms extended out front. Lift one leg off the board and extend it straight out in front of you, then lower it back down to the starting position. Make sure to keep your core muscles engaged and your body balanced as you lift and lower your leg.

Watch balance board leg exercises.

Wobble Balance Board Workouts

Single-leg stands

Stand on the wobble board with one foot and try to balance while the board tilts and rotates beneath you. Watch this video for an example to follow.

Leg presses

Stand on the wobble board with both feet and perform a leg press by pressing down on the board with one leg and then the other.

Balance reaches

Stand on the wobble board with one foot and reach for an object (such as a ball or a cone) with the opposite hand.