This is a great multi-purpose piece of equipment for working out at the gym or home. They have these at the gym and I bought one to do the same exercises at home. An example is lunges. Keep it under your knee to prevent it from hitting the floor. Also, when I am on a mat (similar to yoga mat but thicker), I use it to support my neck for back exercises since I have cervical spine issues. It makes a nice pillow/support, without getting my back or body out of alignment. This is also great for planking exercises.