Let’s talk about why instability training is a thing at all.
Ever noticed those people in the gym that are doing some wild combination of instability and strength work—like standing on a BOSU ball or one of those blow-up cushions while performing overhead dumbbell presses as they fight to lift the weight and simultaneously stay balanced? It looks super impressive and challenging, but it’s probably not the best tactic for most people.,” Ryan Campbell, a kinesiologist and training specialist at Anytime Fitness of Southern Wisconsin, tells SELF.
And this is where instability devices can shine—if you use them in the right way. But anytime you are stepping onto a very unstable surface like a wobble board or BOSU ball, it’s best to stick toand focus on developing your balance and those stabilizer muscles—not also trying to build strength. Rehab work and warm-ups are two things instability devices are particularly useful for, Ted Andrews, C.S.C.S., head of program design at Achieve Fitness, tells SELF. That’s because instability devices also help train the body’s proprioception—or ability to tell where it is in space and how it is moving. “For someone looking to gain control and awareness of the foot, simply standing on an instability device can give them information about how their foot interacts with the floor,” he says.
In this way, performing bodyweight exercises such as squats or lunges with an instability device can help prime yourand warm up your smaller stabilizer muscles to perform in the workout ahead, he says. Using just your bodyweight is ideal because heavily loading instability exercises can make it harder to maintain form and increase your risk of injury.
Ashley Fluger, C.S.C.S., an exercise physiologist with the Hospital for Special Surgery in NYC, explains that it’s this ability to improve proprioception that also makes unstable surfaces useful tools for rehabilitation of lower-body injuries. If you’ve ever gone to physical therapy after a leg or foot injury, you may have been asked to simply balance on a foam pad, or stand on said pad while tapping one foot out to the side at a time, or doing other various movements.
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