VersaDisc Exercises

By Carl Putman

A VersaDisc is a tool used by athletes, trainers and therapists, among others, to improve balance and stability. The VersaDisc is 13.5 inches in diameter and 2.5 inches tall, with a soft and inflatable texture that creates an unstable surface. Training on the VersaDisc can be done with a variety of different exercises to improve balance and stability. Training on the VersaDisc should be used with light or no external resistance and focus on proper form and stability.

Split Squats

Developing stability around the knees is crucial in preventing or reducing the chances of injury. By incorporating an unstable surface like the VersaDisc into a movement like a split squat, single-leg stability can be improved. To perform a split squat, place one foot on the VersaDisc slightly in front of the hip and place the other foot behind. Bend your knees and lower your center of gravity until both knees are at a 90-degree angle, maintaining a straight torso. Return to the standing position to complete the rep. Perform eight to 10 repetitions on each leg.


The basic push-up is a standard exercise in many fitness programs to improve core strength and stability. Incorporating a VersaDisc and an unstable surface increases the stability needed in your core and shoulders. Begin in normal push-up position and place either one hand or both on the VersaDisc. At a controlled pace, perform your push-ups, making sure to maintain balance throughout. For push-ups with one hand on the VersaDisc, be sure to train both sides equally. Perform eight to 10 repetitions to start before progressing to more challenging sets.

Bridge or Hip Press

To improve strength in your hamstrings and glutes, bridges or hip presses are excellent exercises. To perform a bridge, lie on your back with your knees elevated at a 90-degree angle and your feet on the VersaDisc. Push through your heels and elevate your hips until they are fully extended, squeezing your glutes at the top of the motion, then returning to the starting position. For a more challenging variation, perform bridges on one leg at a time. Perform eight to 10 reps of each variation.

Side Planks

The side plank is an exercise to improve core stability and strength in your obliques. To perform a side plank on the VersaDisc, lie on your side and place your forearm on the VersaDisc with your forearm perpendicular to your body. Elevate your hips so your body is rigid and straight from head to heels. Begin by holding for short intervals, such as 30 seconds, and build up to 60 seconds. Make sure to hold correct form and train both sides equally.


About the Author

Carl Putman is the program director for the Parisi Speed School located in Melbourne, Fla. He received a Bachelor of Arts in sport management from Flagler College and has been working with athletes of all ages and abilities since 2008. He specializes in speed, agility and sport performance for athletes.

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