How to do the Balance Board
Balance Board is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Calves and Hamstrings.
Balance Board demonstration · © GymiaFit
Balance Board at a glance
- Primary muscles
- Quads
- Secondary muscles
- Calves, Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Balance Board step by step
- 1Place the balance board on a flat surface.
- 2Step onto the balance board with one foot, ensuring it is centered.
- 3Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
- 4Maintain your balance and stability as you hold the position for a desired amount of time.
- 5Repeat the exercise with the other foot.
Balance Board — questions
What muscles does the Balance Board work?
The Balance Board primarily targets the Quads. It also recruits the Calves, Hamstrings, Glutes as secondary movers.
What equipment do I need for the Balance Board?
None — the Balance Board uses your bodyweight only, so it works at home with nothing but floor space.
Is the Balance Board suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Balance Board?
All Fours Squad Stretch, Backward Jump, Chair Leg Extended Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Balance Board demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.