About this exercise
A proprioception and stability exercise performed on a balance board. Standing on the unstable surface challenges the core, lower limb stabilizers, and ankle joints, improving balance, coordination, and neuromuscular control.
Balance Board
Step by step instructions, muscle activation and variants for the Balance Board.
EasyGlutesQuadriceps
How to Perform
- Place the balance board on a flat surface and carefully step onto the center of it
- Stand with feet about shoulder-width apart and knees slightly bent
- Engage your core and fix your gaze on a stationary point ahead to aid balance
- Hold the balanced position, preventing the edges of the board from touching the floor
- Gradually shift your weight to challenge your stabilizers throughout the hold
Muscle Activation
Primary
GlutesQuadricepsHamstringsCalvesInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Balance Board
The Balance Board is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore