Balance Board
Skip the guesswork: Balance Board leans on pure bodyweight leverage for legs that drive out of the hole.
How to do Balance Board
- Place the balance board on a flat surface.
- Step onto the balance board with one foot, ensuring it is centered.
- Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
- Maintain your balance and stability as you hold the position for a desired amount of time.
- Repeat the exercise with the other foot.
Balance Board Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Balance Board Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Balance Board
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Balance Board — Frequently Asked Questions
How do you do the Balance Board?
Place the balance board on a flat surface. Step onto the balance board with one foot, ensuring it is centered. Slowly shift your weight onto the foot on the balance board, keeping your core engaged. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Balance Board work?
The Balance Board primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Balance Board should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Balance Board good for beginners?
Yes. The Balance Board is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Balance Board?
Try the Barbell Bench Squat, Leg Press or the Dumbbell Lunge. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
