5 balance trainer exercises a strength coach swears by for stability and strength

Balance is one of those fitness skills that flies under the radar until you need it. Catching yourself on an icy sidewalk, navigating a rocky trail, staying steady on a paddleboard or changing direction fast in a pickleball game all depend on how well your body can sense and correct shifts in position. That ability doesn't just happen on its own. With some dedicated practice, though, you can sharpen your balance in short sessions using a simple balance trainer like a BOSU ball or wobble board .

What's more, you don't need to carve out a big chunk of time to see results. Justin Ternes , DPT and founder of True Self Health & Human Performance, says sessions as short as 5 minutes — daily or a couple times per week, depending on your starting point — can do the trick. Already have an exercise routine? Milica McDowell , DPT at US Physical Therapy, recommends weaving balance work into your twice-a-week strength sessions for double the payoff.

As a personal trainer and strength coach, I use balance exercises regularly with clients of all fitness levels. Drawing on my own expertise and input from McDowell, Ternes and Drew Paz , a certified strength and conditioning specialist and lead performance physiologist at Human Powered Health, I put together five beginner-friendly balance trainer exercises you can do at home, plus tips on how to progress as your stability improves.

Why use balance trainers?

Balance trainers like foam pads, BOSU balls and wobble boards force your body to make small, constant adjustments on an unstable surface, strengthening the connection between your brain and your muscles. "Using balance trainers challenges all parts of the human system to boost proprioception (the body's ability to sense movement and position), walking and, most importantly, provides the reactive strength to prevent falling," says Ternes.

Training on an unstable surface can help you move more confidently in daily life and lower your risk of falls as you age. For athletes, it can sharpen coordination and agility in sports that demand quick direction changes. As Paz puts it, balance tools "enhance body awareness because they challenge the connection between sensory input and the body's ability to react and control movement in space."

How to do this balance training workout

What you'll need:A foam balance pad, BOSU ball or similar balance trainer. If you're new to balance training, keep a wall, counter or sturdy chair within arm's reach until you feel confident on the surface.

Before you start:Warm up for 3 to 5 minutes with light cardio and some bodyweight squats or lunges.

How it works:Do each move in order for one round. Aim for two to three rounds per session. Rest as needed between exercises and focus on controlled, steady movement, not speed.

Standing balance exploration

This is a great place to start if you're new to balance training. Standing on an unstable surface with both feet teaches you to feel your natural postural sway and builds awareness of how your body keeps itself upright. "Feeling your body rocking and seeing how confident you feel is a great way to start to test your limits," McDowell says.

How to do it

• Stand on a balance pad or BOSU (dome side up) with your feet about hip-width apart.

• Keep your head up, eyes forward and arms relaxed at your sides.

• Feel your weight shift gently from heel to toe, then side to side.

• Let your body make small adjustments without fighting the movement.

• If this feels too challenging, hold a counter or railing until you're more confident.

• Do 2 to 3 sets of 30 to 60 seconds.

Single-leg stance

The single-leg stance is one of the simplest and most effective balance exercises you can do. Ternes calls it his go-to starting point — and you can progress it in seconds just by closing your eyes or changing your breathing. "See if you can hold with ease for 10 seconds. If you can, progress by closing your eyes for 3 seconds while balancing," he says. "To truly master the move, try to maintain a steady, calm breath while you balance; this teaches your nervous system to stay regulated even when you feel unstable."

Paz adds that closing your eyes removes visual feedback, forcing your other balance systems to work harder and engaging the smaller stabilizing muscles of the foot and lower leg.

How to do it

• Stand on a foam pad or BOSU with one foot, keeping a slight bend in your standing knee.

• Lift the other foot a few inches off the surface and hold.

• Keep your hips level, core lightly braced and gaze forward.

• If you can hold for 10 seconds easily, try closing your eyes for 3 seconds at a time.

• Stay near a wall for safety, especially when practicing with your eyes closed.

• Do 2 to 3 sets of 10 to 30 seconds per side.

Squat on a balance trainer

Performing a squat on an unstable surface fires up your core and the stabilizing muscles around your hips, knees and ankles — all while working your quads and glutes.

McDowell recommends starting with an isometric quarter squat (just holding the bottom position) and progressing to full-depth squats as you get stronger. "You will probably feel your muscles responding. You'll want to engage your core and keep your head upright in order to maintain the balance on an unstable surface," she says.

How to do it

• Stand on a BOSU (dome side up) or a firm balance pad with your feet about hip-width apart.

• Brace your core and keep your chest tall.

• Lower into a quarter squat and hold for 5 to 10 seconds (isometric version).

• When that feels comfortable, progress to slow, controlled full-depth squats.

• Keep your knees tracking over mid-foot and your weight through your heels.

• Do 2 to 3 sets of 8 to 12 reps, or 3 to 4 holds of 10 seconds each for the isometric version.

Lunge on an unstable surface

Paz recommends lunges on an unstable surface to improve postural control and strengthen your lower body. McDowell says this move is especially useful for anyone who plays sports with quick direction changes or navigates a lot of balance challenges in daily life, like stairs, curbs or uneven terrain.

How to do it

• Stand behind a BOSU (dome side up) or balance pad.

• Step your right foot into the center of the trainer and lower into a lunge until both knees are at 90 degrees.

• Keep your torso upright and hips square.

• Press through your front foot to return to standing.

• Complete all reps on one side, then switch.

• Do 2 to 3 sets of 8 to 10 reps per side.

Plank with hands on a BOSU ball

Paz lists BOSU planks as one of his go-to balance exercises because they engage the smaller stabilizing muscles in your core and improve posture. By adding an unstable surface, you're training your core , shoulders and hips to work together — which pays off in real life when carrying groceries or lifting weights.

How to do it

• Place the BOSU dome side down so the flat platform faces up.

• Grip the edges of the platform and walk your feet back into a plank position.

• Form a straight line from head to heels. Squeeze your glutes and brace your midsection.

• Hold steady without sagging your hips or hiking them up.

• For a progression, try shifting your weight slightly forward and back or side to side while holding the plank.

• Try 2 to 3 sets of 20 to 30 seconds.

Two of my favorite balance trainers:

FAQs

Who benefits most from balance training exercises?

Balance training is useful for just about everyone, but some groups see especially strong returns. McDowell recommends it for anyone who plays sports with quick direction changes, like pickleball, soccer or trail running, and for older adults concerned about falling. "As a doctor of physical therapy, I see how maintaining these neural pathways early can be the difference between independence and injury later in life," Ternes agrees.

Paz adds that people recovering from injuries who need to rebuild coordination stand to benefit too. He stresses, though, that balance training should complement your regular strength work , not replace it.

How often should you do balance training?

Two to three times a week is a solid general goal. McDowell recommends folding balance exercises into the strength sessions you're already doing, and Paz suggests working them into your warm-up before heavier lifts .

Ternes says frequency can range from a couple of sessions a week to short daily practice depending on where you're starting — and if you're unsure, he recommends reaching out to a local physical therapist for an assessment. Either way, sessions can be as short as five minutes.

What should you look for when buying a balance trainer?

McDowell says the most important thing is finding one big enough to stand on with both feet. Paz adds that durability, non-slip surfaces and an appropriate level of instability for your current ability are also key.

A moderately firm foam pad is a good entry-level option, while a BOSU ball or wobble board is better suited for seasoned exercisers who want a challenge.

Can balance training help prevent falls?

Yes. A 2023 systematic review published in Frontiers in Public Health found that regular balance training was associated with a significantly reduced rate of injurious falls in adults 65 and older.

A separate 2020 systematic review found that programs using unstable surfaces are linked to improved mobility and better performance on tests that predict fall risk. A small 2019 study also found that balance programs can reduce fear of falling, which itself can help you move with more confidence.

While balance training is beneficial at any age, Ternes recommends starting early. The neural pathways that keep you upright weaken when not exercised regularly, so building that foundation now pays dividends as you age.

Meet our experts

• Drew Paz ,MS, CSCS, lead performance physiologist at Human Powered Health in Boston

• Justin Ternes ,DPT, breathwork specialist and founder of True Self Health & Human Performance

• Milica McDowell ,DPT, associate vice president of education at U.S. Physical Therapy

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.