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Exercise 0020 · REF xAySMB0

Balance Board exercise animation

Balance Board

Category
Upper Legs
Equipment
Body Weight
Target
Quads

Balance board work challenges the quads and stabilizing muscles around the ankle and knee under constantly shifting ground, which is a different demand than any stable-surface leg exercise. It's more about neuromuscular control than raw strength, useful for athletes recovering from ankle injuries or anyone whose balance is genuinely weak. Start with just standing before adding squats or other movements on top of it.

How to Do the Balance Board

  1. Place the balance board on a flat surface.
  2. Step onto the balance board with one foot, ensuring it is centered.
  3. Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
  4. Maintain your balance and stability as you hold the position for a desired amount of time.
  5. Repeat the exercise with the other foot.

Muscles Worked

The Balance Board primarily targets the Quads, with Calves as the primary synergist muscle group, along with the Hamstrings, Glutes.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads Barbell Clean And Press Barbell Clean And Press Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Balance Board work?
The Balance Board primarily targets the quads, with the calves and hamstrings, glutes assisting.
What equipment do I need for the Balance Board?
The Balance Board is done with no equipment — just body weight.
What's a good alternative to the Balance Board?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.