Roller balance

The roller, as a cylindrical object, is a great unstable surface on which you can challenge your balance. Perform this roller balance exercise with or without shoes.

Set up:

  • Standing beside a wall (or a stable, heavy piece of furniture) with your roller placed perpendicular to the wall/furniture (this is easier than the set up depicted in the photo)
  • You should be within an arms distance of the wall/furniture.


  1. Using the wall for support, carefully step one foot and then the other onto the middle of the roller.
  2. Feet should be hip-width apart, knees slightly flexed.
  3. Relax the neck and shoulders and try to maintain a neutral lumbar spine.
  4. Do try to let go of the wall.
  5. Balance for up to 1-2 minutes.

roller balance


  • Barefoot will seem easier as your foot will naturally contour around the roller.
  • You will wobble, that is normal, as your body tries to maintain your balance.

Make it harder: 

  • Move your roller parallel to the wall as shown in the photos and continue with your roller balance.
  • Lower into a squat and return x10-15.
  • Lift one foot off so that you are doing single leg balance on the roller.
  • Try single knee lift and lunge.

roller balance squaton a roller in single leg standing