Skip to content

Welcome To Xpeed Australia

Xpeed Australia
Previous article
Now Reading:
7 Balance Pad Exercises To For Strength & Stability
Next article

7 Balance Pad Exercises To For Strength & Stability

7 Balance Pad Exercises for Strength & Stability

Modern life is tough, sometimes it feels like we're trying to get through the week whilst juggling watermelons on a tightrope! This week on the Xpeed Fitness Blog, it's all about getting balance in your life, well specifically, Balance Pads! We received this question via our Xpeed Survey from Dan in Western Australia,

 “I've seen foam pads and balance pads used for hip thrusts before, what else should I be using them for”? 

Great question Dan because an often overlooked aspect of fitness and athletic performance is the importance of balance and stability. These fundamental components not only enhance physical strength but can also significantly contribute to injury prevention and overall functional fitness. Incorporating balance pad exercises into your workout routine can be a game-changer, as they challenge your body in unique ways, improve proprioception (awareness of body position) and strengthen stabilising muscles.

Balance pad exercises are utilised to create an unstable training surface, forcing your body to engage smaller, stabilising muscles that are often neglected in traditional workouts. This activation not only improves joint stability but also enhances overall coordination and body control. Whether you're a beginner looking to build a solid foundation of strength or an experienced athlete aiming to enhance performance, these seven balance pad exercises are versatile and effective for all fitness levels.

Goblet Lunges: Goblet lunges on a balance pad add an extra layer of challenge to the traditional lunge exercise. By standing on the soft, unstable surface of the balance pad, you're required to engage your core and lower body muscles more intensely to maintain balance and control throughout the movement. This exercise targets the quadriceps, hamstrings, glutes, and calves while also improving proprioception and coordination.
Suitcase Lunges: Similar to goblet lunges, suitcase lunges incorporate unilateral movement to improve balance and stability. Holding a weight in one hand while performing lunges on the balance pad creates asymmetrical resistance, challenging your core and enhancing overall functional strength. This exercise is excellent for correcting muscle imbalances and improving stability during dynamic movements.
Squats: Squats are a fundamental lower body exercise that becomes even more effective when performed on a balance pad. The unstable surface increases the recruitment of stabilising muscles in the hips, knees, and ankles, leading to greater strength gains and improved joint stability. Squats on a balance pad also promote better posture and alignment, making them beneficial for overall lower body development.
Goblet Squats: Goblet squats combine the benefits of squats with the added challenge of using a weight held close to the chest. Performing goblet squats on a balance pad requires increased core activation and balance control, making it a highly effective exercise for building total body strength and stability. This exercise targets the quadriceps, glutes, core, and upper body muscles, providing a comprehensive workout in one movement.
Donkey Kick: Donkey kicks are a dynamic bodyweight exercise that targets the glutes, hamstrings, and lower back. Performing this exercise on a balance pad challenges your stability and core strength, as you must stabilise your body while lifting one leg off the ground. Donkey kicks help improve hip mobility, strengthen the posterior chain, and enhance overall balance and coordination.
Frog Crunches: Frog crunches are an effective abdominal exercise that engages the core muscles while also improving hip mobility and flexibility. The soft surface of the balance pad adds an element of instability, requiring greater core activation to maintain balance during the movement. Frog crunches target the rectus abdominis, obliques, and hip flexors, helping to sculpt a stronger and more defined midsection.
Hip Thrusts: Hip thrusts are a powerful glute-strengthening exercise that can be intensified by performing them on a balance pad. Use the balance pad to cushion the barbell across the hips. Utilising the pad in this way allows you to do hip thrusts in the absence of a hip thrust machine. They're beneficial for improving hip stability, enhancing athletic performance and helping prevent lower back pain.


Balance pad exercises offer a multitude of benefits for strength, stability and overall fitness. By incorporating these seven exercises into your workout routine, you can target major muscle groups, improve balance and coordination and enhance functional strength. Whether you're training for sports performance, rehabilitation, or general fitness, balance pad exercises provide a versatile and effective way to challenge your body and achieve your fitness goals. Start with lighter weights and focus on proper form and control to maximise the benefits of these dynamic exercises. Here's to a stronger, more stable, and healthier you!


 Written by Xpeed Brand ManagerSimon MitchellSimon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.

Leave a comment

Your email address will not be published..

Cart Close

Your cart is currently empty.

Start Shopping
Select options Close