A wobble cushion squat is a squat done with both feet on a wobble cushion, an inflatable rubber disc that tilts and rolls a little under your feet. Your thighs and buttocks lower and lift you, while your ankles, knees and hips keep making small corrections to hold your balance. It is harder than a squat on a firm floor. Physios often bring it in late in knee, ankle and hip rehab.

How to do the squat on a wobble cushion

Set the wobble cushion on a non-slip floor, next to a kitchen counter or a heavy chair back that you can grab without reaching.
Hold your support and step onto the cushion one foot at a time, with both feet close together in the middle, as in the video. On a larger cushion you can stand with your feet a little wider.
Stand tall and let the wobbling settle. Then reach both arms straight out in front at shoulder height, or keep one hand on your support.
Bend your hips and knees into a small squat, keeping your chest up and your knees over your toes. In the video he lowers partway and holds the position for several seconds while he balances.
Stand back up slowly, find your balance again, and repeat. When you finish, hold your support and step off one foot at a time.

What you should feel

Effort in the thighs and buttocks, with lots of quick adjustments in your feet and ankles as the cushion moves.

Common mistakes

Placing the cushion on a rug, or too far from anything you can hold.
Letting the knees drift inward as the cushion tilts.
Going deeper than you can balance, then tipping backward.
Getting on or off the cushion with no hand on your support.

How often

Many programs start with 1 to 3 sets of 5 to 10 shallow squats, or holds of 5 to 10 seconds, holding on at first. Your physio will adjust this.

Stop and check with your physio if

You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
The cushion tips you so far that only a hard grab on the support stops a fall.
Your ankle rolls or your knee buckles, or you feel sharp pain in either.

From the clinic

In the video he steps on and squats with nothing to hold, but keep your support within reach every time and hold it while you step on and off. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. Clear away clutter, and never set the cushion on a loose rug where it can slide. After a fall in the past 12 months, or if you often feel shaky or take medicines that can make you dizzy, hold on throughout and practice only when another adult is at home. Ask your doctor or physio for a falls check too.

A sudden loss of balance is different. Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

Get your squat steady on the floor first. Then practice just standing on the cushion, holding on, before you add the squat. Once this feels easy, single leg balance on a cushion and the BOSU squat are common harder steps.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try squats on a wobble cushion. Some operations limit this kind of work for the first months, so the timing depends on your surgery. After a knee fracture or knee surgery, including a knee replacement, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. After an ankle fracture or ankle surgery, follow your surgeon's or physio's weight-bearing plan, and start this exercise only when they have cleared you.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Squat on a wobble cushion