Strength Training Workouts You Can Do with a Balance Trainer

Grab your balance trainer and learn how you can challenge your stability with these Pro Tips.

Looking for a workout you can do at home or in the gym? The only piece of equipment you need for this strength training workout is a balance trainer and you’re ready to begin.

Balance trainers are flat on the bottom and round on the top. The bottom has a stable base created from plastic. Meanwhile, the top is in the shape of a dome and made with weighted rubber.

Balance trainers are used to help challenge an athlete’s balance, dynamic core stability and upper-body strength, according to corrective exercise and performance enhancement specialist Drew Walsh.

“Due to its design, we are able to utilize both the flat and round surface for a further training effect,” Walsh says. “Using an unstable surface during training promotes the recruitment of our upper- and lower-body intrinsic stabilizers, which gives the athlete more control and body awareness.”

Pro Tips is here to teach you how to do push-ups and single-leg touchdowns with your balance trainer. So, be sure to grab one for an at-home gym experience.


Begin by kneeling down with the balance trainer in front of you. When you set up the balance trainer, the round surface will touch the ground with the flat, plastic part on top.

Once you have your equipment ready:

  • Place your hands on top of the balance trainer, about shoulder-width apart. Your hands will likely be on the edges of the balance trainer. Remember to keep your hands flat.
  • Lift your knees off the ground and extend your legs straight back. Your toes should now be touching the ground, with your heels up in the air. Also, your feet should be shoulder-width apart.
  • Take a big exhale while bracing your glutes, core and quads.
  • Push away from the plastic base, extending your arms straight up.
  • Come back down, bending your elbows in a slow, controlled motion.
  • Repeat.


For single-leg touchdowns, you’re going to flip your balance trainer over, with the flat base now on the ground. The rounded portion will be facing upward. Begin the exercise by standing on top of the dome, right in the middle.

Once you’re on the trainer:

  • Get into a single-leg stance with soft knees and soft hips. Lift your right leg off the trainer, slightly hovering over it. Your left leg will maintain contact. To help with balance, put your hands in front of your chest.
  • Lightly tap the ground in front of you with your right foot.
  • Bring your foot back to center.
  • Tap the ground to your right.
  • Bring your foot back to center.
  • Tap the ground behind you.
  • Return to your starting position.
  • Repeat.

This exercise not only helps core stability, but also trains your balance.

Now that you know how to use a balance trainer, you have another tool for your at-home workout space. Another way you can get fit in the comforts of your own home involves kettlebells. Check out these Pro Tips for an introduction to kettlebell workouts.