Workout on an Unstable Surface - Is It Worth the Investment?
Emilia Szymańska
2026-03-24
4 min. read
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Knowledge regarding strength training and preparation for a particular sports discipline is perpetually evolving. The majority of trainers encourage avoiding exclusive focus on strength and appearance during a workout session, but also considering motor functions. Numerous individuals attempt movements on an uneven surface during strength training. Is this a reasonable decision? Is it advantageous to introduce this type of activity into the training program?
Does Exercising on an Unstable Surface Increase Strength?
To address this question, it is crucial to ponder whether an individual who trains solely on an unstable surface for a month is incapable of generating sufficient strength that has a genuine impact on the individual's physical performance. What is the scientific community saying about this? The majority of individuals believe that executing exercises on an unstable ground is the most effective means to augment the strength of the body concurrently with performing the exercise. However, in 2010, at least 30 percent of the study participants were able to carry out the exercises on a steady floor during the two consecutive years of the study. In a study conducted by J. M. Kohler, S. P. Flanagan, and W. C. Whiting in 2010, it was found that as the instability of the surface increased, the ability of 30 trained individuals with at least a 12-month training history to lift weights decreased. In another study by I. Chulvi-Medrano et al. in 2010, it was found that 31 participants performing a deadlift on a stable and unstable surface produced more force and engaged their muscles to a greater extent during the execution of the deadlift on a stable surface. The researchers concluded that performing a deadlift on an unstable surface does not improve performance or lead to a higher activation of stabilizing muscles, which simultaneously allows questioning the effectiveness of performing various exercises on an unstable surface.
Training on an unstable surface – When it can be beneficial
Training on an unstable surface, such as using the bosom, can be beneficial in the rehabilitation process after injury or trauma. Physical therapists have observed that unstable surface training can be highly effective, for example, after ankle or knee injuries. The purpose of unstable surface training is to restore the stability lost due to injury and improve proprioception (deep sensation). Another application of unstable surface training is to maintain active motor units during the recovery period after injuries/accidents, which can also be achieved by athletes regularly training with the use of dynamic units. In addition to utilizing unstable surfaces, the effective tool is also the application of unilateral exercises. Exercises on unstable surfaces can also be effective for children between the ages of 12 to 13, where one can observe dynamic development of the system responsible for stability. Training with high external loads in this age group is not recommended, but all additional stimuli positively impact the child's development. Exercises with unstable surfaces can also be part of the warm-up or some full-body exercises.
Whether training on an unstable surface is applied in sports
The response is: it depends on experience and preferences... individuals with more experience are unlikely to derive significant benefits from training on an unstable surface... During strength training, playing tennis, or wrestling in the ring, the surface is usually stable... Most sports require dynamic stretching and muscle shortening and attachment... However, there are sport disciplines in which training on an unstable surface may prove useful, such as skiing or snowboarding
Summary
Exercising on an unstable base is not an effective tool for strength enhancement. Performing squats on a bosu or beret will not result in a substantial increase in strength. Utilizing multi-joint exercises can better ensure the functionality of the body, improve physical fitness, and enhance body composition. Even though progress is noticeable during training on an unstable base, it does not directly translate to sports performance in certain disciplines. Exercises on an unstable base may, however, find application in rehabilitation, in the process of regaining fitness after injury/injury, in training children up to 12-13 years old, during warm-up, or in specific core exercises. They can also be useful in preparing for the ski season. In short, exercises on an unstable base may have limited application in training, but should not be overused. It is important to know their purpose and use them wisely.
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