SlackBoard Plus Workouts: Two-Line Exercises to Start With

Quick answer

The SlackBoard Plus has two lines, so you can stand across both with your feet perpendicular to them. That wider base makes squats, lunges, planks and push-ups possible from day one. Start with the two-line moves below, add single-leg holds as you get steadier, then use the clip to switch to one line and try slackline-style walking. Three 15-minute sessions a week is a good starting point.

One line or two: what changes

On two lines, you stand across the lines (feet perpendicular to them), so the line moves under you but your base is wide. That's why the Plus is the easier place to start and the better board for strength moves and standing-desk use.

On one line, you stand along the line (foot parallel to it), like walking a slackline. It's narrower and harder, and it's where the progression goes once two-line work feels easy. The clip that came with your board converts it. See How to Switch Your SlackBoard Plus from Two Lines to One 

Before you start

• Set the board on a flat floor with a wall or counter in reach. New to the board? Read How to Use a SlackBoard: The Complete Beginner's Guide first

• Warm up for 2 to 3 minutes: march in place, roll your ankles and do a few bodyweight squats on the floor.

• Keep every rep slow and controlled. If you lose balance, step off, reset and go again.

Level 1: Two-line foundations

1. Two-line stance with weight shifts

Stand across both lines, feet hip-width apart, knees soft, arms out. Shift your weight slowly forward and back, then side to side, staying in control.

Do: 3 sets of 30 seconds.

2. Two-line squat

Stand across both lines, feet a little wider than hip-width. Sit your hips back and down as if into a chair, keeping your chest up and knees tracking over your toes. Stand back up slowly. The line will bounce; stay smooth.

Do: 3 sets of 10.

3. Calf raises

Stand across both lines and rise slowly onto the balls of your feet. Hold for 3 to 4 seconds, then lower.

Do: 2 sets of 10.

4. Reverse lunge with rotation

Stand across both lines. Step one foot back onto the floor behind the board and lower into a lunge. Rotate your upper body toward your front leg, return to center and step back up.

Do: 2 sets of 5 to 10 per side. Used in the UCLA study program.

5. Plank or push-up on the lines

Kneel beside the board and place your hands across both lines, shoulder-width apart. Walk your feet back into a plank (on knees to start). Hold, or lower into a push-up with elbows angled about 45 degrees from your body.

Do: hold 20 to 30 seconds, or 2 sets of 5 to 8 push-ups.

Level 2: Add single-leg work

6. Single-leg balance

Stand across the lines, then lift one foot. Keep your standing knee soft and your eyes on a fixed point. When that's easy, close your eyes for a few seconds at a time.

Do: 3 holds of 20 seconds per leg. Used in the UCLA study program.

7. Squat to single-leg balance

Stand with one foot across both lines and the other on the floor. Squat down, then as you stand, lift the floor foot and balance on the board leg. Lower back into the squat.

Do: 2 sets of 5 to 10 per side. Used in the UCLA study program.

Level 3: Switch to one line

Once Level 2 feels steady, use the clip to convert your board to a single line.

8. Single-line squat to balance

Place one foot along the line (parallel to it) and the other on the floor. Squat, then rise into a single-leg balance on the line. Lower back down.

Do: 2 sets of 5 to 10 per side. Used in the UCLA study program.

9. Single-line walk

Step onto the line with one foot, find your balance, then walk heel to toe along the line. Step off the end, turn and repeat. When forward feels easy, try it backward.

Do: 5 to 10 lengths. Used in the UCLA study program.

A 15-minute starter routine

Do this three times a week. That's close to the schedule used in the UCLA study, where athletes trained on a slackline board for 15 to 20 minutes, three times a week, for eight weeks.

• Weeks 1–2: exercises 1, 2, 3 and 5

• Weeks 3–4: exercises 2, 4, 5 and 6

• Weeks 5–6: exercises 4, 6 and 7, plus exercise 6 with eyes closed

• Weeks 7–8: switch to one line and do exercises 7, 8 and 9

Why it works

In the UCLA trial, Division I football players who added slackline board training to their program improved their balance on every measure tested. They also outperformed a group training on wobble boards, BOSU balls and foam pads on three of the seven tests, including the wobble-board stability test and overall dynamic balance (Yamamoto et al., 2025). The researchers think the line's constant, unpredictable movement gives the nervous system a stronger training signal. 

More workouts

• GIBBON on YouTube has guided workouts and tips. 

• The free GIBBON Balance App has guided sessions. 

FAQ

Q: Can you do workouts on a SlackBoard Plus?

A: Yes. Two lines give you enough stability for squats, lunges, planks, push-ups and balance holds, which is why the Plus is the better choice for strength-style workouts.

Q: Should I use one line or two?

A: Start on two lines for stability and strength moves. Switch to one line when you want a harder balance challenge or plan to move on to slacklining.

Q: How often should I train?

A: Two or three sessions of 15 to 20 minutes a week is a good starting point.

Q: Are these exercises safe for beginners?

A: The Level 1 moves are designed for first-timers. Keep a wall or counter within reach, move slowly and stop if anything hurts. If you're recovering from an injury, check with your clinician first.

Sources

• Yamamoto T, et al. Differential Balance Enhancements Associated with Conventional Balance Training and Portable Slackline Board Training: A Randomized Controlled Trial. Sports. 2025;13:457. https://doi.org/10.3390/sports13120457

• GIBBON. Balance and Stability Training Exercises (study handout). 

• GIBBON Support Center, "Where can I find training programs?": https://support.gibbon-usa.com/en-US/where-can-i-find-training-programs-6296603