When you think of vibration plates, you may imagine those bulky shaking devices with the bum belt from the 1960s. But thanks to technological advancements, the concept has come a long way.

Today’s vibration plates are much more compact and quieter, and have advanced, customized vibration frequencies. Even if you’re not on the fitness side of TikTok, chances are you’ve seen these at-home devices populate your social media feeds. The real question is: Do they actually do anything?

The short answer is, yes! We tapped experts in physical therapy and fitness to explain the benefits of vibration plates, and you may be surprised to see what they can do for your physical well-being. From enhancing your workout routine to improving balance, there are benefits no matter what stage of life you’re in.

What do vibration plates do?

An at-home vibration plate is a small platform machine that emits vibrations throughout your body. Ariana Dresner, a New York-based fitness instructor, says the machine uses these waves “to contract and release muscle tension simultaneously.” One can be used to enhance your workout routine, increase stability, or act as a recovery method, which Dresner says is just as important as the workout.

What are the overall benefits of vibration plates?

Christine Koth, a physical therapist and founder of Aletha Health, says that even just standing on a vibration platform has great benefits to your musculoskeletal health, including increased blood flow and lymphatic flow throughout your body. “It helps increase circulation in your body in the same way that warming up for an exercise, taking a walk, or even using, you know, a percussion gun can,” she says.

It also activates proprioceptors, which Koth explains are nerve endings in your muscles in ligaments that tell your brain where you are in space, which she says is ideal for those who are aging or spend a lot of time sitting and are not as active anymore. “By activating these proprioceptors, it’s going to help your brain learn more specific ways of finding out where you are in space, which inherently improves your balance,” Koth says.

How can vibration plates improve your fitness?

For those who are looking to improve their fitness, the vibration plates can be incorporated into their daily workout routine. Dresner says you can stand on them and do classic exercises for increased muscle strength and stability, such as squats or calf raises.

Koth affirms this and further explains that the vibrations require you to use more muscle coordination to keep you stable when you’re doing those activities. “One of the things that happens when you lose strength is you lose the ability to stabilize a joint. And that’s what leads to a lot of injuries,” she says. “You become weak and unstable, and then things like muscle tension have to kind of hold you together, and you become all tight.”

Speaking of tightness, Koth mentions that one of the reasons for so much muscle tension is due to a lack of stability. “A device like this vibration plate helps build that stability and, you know, helps kind of hold your joints together so that muscles have the opportunity to not hold so much tension,” she says.

If you’re curious about adding a vibration plate to your wellness routine, we rounded up expert and shopper-approved devices that caught our eyes. Plus, you can shop items, such as resistance bands and light weights to use with a vibration plate for increased strength training, and other Shop TODAY fitness favorites.

Best vibration plates to shop

Video producer Anita Chomenko recently attended an event by LifePro where she got to try this bestselling vibration plate firsthand. “I stood on it for a few minutes, and at first I was just standing and getting used to it, but pretty soon after you can do squats on it just fine!” she says. “It would be a great addition to a home gym while watching TV.”

Reviewers say this affordable vibration plate has helped them immensely with soreness and stiffness in their muscles and joints. Plus, if you’re looking to elevate your experience, the gadget comes with two resistance bands for a heightened workout.

This No.1 bestselling vibration plate has Bluetooth connectivity, allowing you to stream music straight from your phone through the machine’s speakers.

This device weighs just under 18 pounds, making it lighter in weight than other vibration plates on the market, allowing you to easily move it around your home.

Reviewers love this compact vibration plate, saying it’s easy to store under desks while they work from home or tuck away when not in use.

For those who need a little more stability, this machine has handles to help you ease into incorporating this into your routine. Plus, it has all the bells and whistles to monitor your health stats.

More fitness and recovery equipment to shop

Looking for extra resistance in your workout routine? A resistance band can level up squats, target our back muscles and help sculpt leaner muscles, says the brand.

For those who suffer from foot pain or are on their feet all day, this foot roller offers a variety of benefits, such as increased blood flow and relaxation.

If you’re looking to level up your fitness routine or add some more resistance to your vibration plate, strap these weights to your ankle or feet for more challenge.

“It adds the perfect amount of resistance and is so easy to incorporate for a variety of workouts,” says commerce editor Vivien Moon. “It fits snugly, so you don’t feel it bouncing around, no matter what you’re doing.”

One Shop TODAY writer said these recovery slides were “incredibly lightweight” and almost felt like she wasn’t wearing any shoes.

Looking for a deep tissue massage without the expensive appointment? This massage gun targets tight muscles right at home

TODAY health reporter Sarah Jacoby tried this walking pad and said it helped her reach her step goals and achieve better active recovery days.

How we chose

To compile our list of the best vibration plates, Shop TODAY interviewed experts in physical therapy and fitness to share the benefits and uses of vibration plates. We also included editor and shopper picks to complete the list, and we always prioritize positive user reviews and feedback.

Meet our experts

• Christine Koth, MPT, is a holistic physical therapist and founder of Aletha Health.
• Ariana Dresner is a senior trainer in Barre at Physique57 and a 200-Hour Power Yoga Certified instructor.