Advanced Balancing Board Techniques: Taking Your Skills to the Next Level

So you’ve mastered the basics of balancing on a rocker or wobbleboard. You can tilt and pivot with ease. Now you’re ready to take your skills to more advanced levels!

This comprehensive guide covers techniques that will challenge your balance to build higher levels of core strength, stability, coordination and body control. Get ready to balance like a pro.

balancing board

Benefits of Advancing Your Balancing Board Skills

Pushing your limits on a balancing board provides many physical and mental benefits:

  • Develops explosive power in the core and lower body
  • Sharpens reflexes and reaction time
  • Enhances proprioception and spatial awareness
  • Improves focus and concentration
  • Allows more dynamic exercise routines
  • Provides a greater training stimulus over time
  • Boosts confidence by conquering new skills
  • Keeps workouts fun and engaging in the long-term
  • Burns more calories by intensifying exercise
  • Strengthens stabilizer muscles missed by basic moves
  • Improves posture and alignment through whole-body control
  • Prevents workout plateaus by constantly varying movements

Just like any training practice, you have to increase the challenge to keep making progress. Applying these advanced tips will elevate your workouts to the next level.

Using More Unstable Surfaces

A key way to make balancing more difficult is to use apparatuses that are less stable. As you get comfortable with a standard wobble board, try advancing to:

Inflatable Discs

Inflatable balance discs are very unstable, forcing greater muscle activation to stabilize. Beginners should start with a partially inflated disc and increase air pressure over time.


The BOSU has an inflatable rubber hemisphere on the bottom which allows the board to move in all directions. Standing on the rounded side is extremely challenging.

Rola Bola Board

This board has a narrow cylinder roller on the bottom. Balancing along the roller demands perfect control.

Balance Cushions

These foam cushions make any surface unstable. Try standing on one during your normal routine.

Ankle Discs

These pads go under each foot, creating instability. Use them during exercises to increase difficulty.

Experiment with different apparatuses to find new balancing challenges. The key is increasing instability.

Trying Advanced Exercises and Drills

Once you can balance solidly through basic exercises, try adding these more dynamic moves:

Balancing Jump Rope

Jumping rope while standing fully on the board is an intense stability challenge. Start with easy alternating foot hops.

Heel Balances

Rise up onto your toes, lifting your heels off the board. Hold briefly, then lower down with control working the calves.

Explosive Switching

Jump up switching feet in midair so you land in the opposite stance. Repeat quickly.


Drive one knee up towards the chest, keeping the foot off board. Alternate legs for high-speed sprint simulation.


Ride the board side-to-side as if surfing across waves. Have fun with this dynamic move!


From standing, extend one leg straight back squeezing glutes. Hold while maintaining balance.

Hand Walking

With hands on the board, “walk” feet forward and back, inverting the body.

The possibilities are endless for creative balancing drills. Think outside the box!

balancing board with a leaf shape

Trying Different Body Positions

Balancing in positions other than standing also increases the challenge substantially:

Plank and Side Plank

Perform arm balances like planks and side planks with feet on the board. Engage the core to prevent torso rotation.

Bear and Bird Dog Crawls

Move hands and feet in a crawling motion while keeping hips and shoulders still.

Mountain Climbers

From a pushup position with feet on the board, bring knees up to chest one at a time.


Sit on the board with legs lifted and knees bent in a “V” shape. Optionally raise arms overhead.


Form an “L” shape, sitting on board and extending straight legs upward. Hold this gymnastics position.


Use the board to help kick inverted into a freestanding handstand position.

Balancing Below the Board

For greater difficulty, position part of your body underneath the balancing board:

Under-the-Board Lunges

Place one foot on top of the board and one underneath in a lunge position. Carefully lower until the back knee hovers above the floor.

Under-the-Board Step Overs

With the board flipped, step one leg underneath from side to side while balancing on top.

Under-the-Board Pushups

Perform push-ups with hands underneath the board and feet on top.

Underneath Balances

Flip the board upside down. Place it on your feet and carefully balance the board fully above you.

Under-the-Board Crunches

Lie under the board holding it above you. Perform crunches keeping the board steady.

One-Legged Exercises

Removing the bilateral stance tremendously increases the challenge. Try:

  • Single leg planks
  • One-legged squats
  • Pistol squats lowering into a one-legged squat
  • Raised leg balances like a tree pose
  • One-footed mountain climbers

Maintain a tight core and keep movements precise when balancing on one leg.

Changing Direction Techniques

Practice smoothly changing directions without losing balance. Methods include:

  • Pivots by rotating feet and body together
  • 180-degree step turns
  • Crossover steps moving one foot over the other
  • Lateral shuffles
  • Backward walkovers and lunges
  • Boxer’s shuffle or switch step
  • Grapevines weave sideways

Developing multi-directional balance skills improves ankle and hip stability for sports and prevents injuries. Reaction time also improves.

Eyes Closed or Blindfolded

Removing visual input forces greater reliance on your proprioceptive and vestibular systems. Have a spotter and wall nearby for safety. Start with just a few seconds of eyes closed.

Agility Ladder Drills

Set up an agility ladder on the floor and carefully perform footwork patterns while balancing on the board. Great for sports conditioning.

balance beam


Trying exercises on a slackline or tightrope set just inches off the ground combines balancing skills in new ways.

Follow these advanced tips to increase the intensity and difficulty of your balancing board workouts. As your skills progress, get creative combining movements to build fast-paced, dynamic routines that will keep you improving your balance and strength for years to come. Have fun and balance!



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