Exercise guide · Intermediate · Balance

Balance Board: How to Do It & Muscles Worked

The balance board exercise involves standing on a balance board with one foot, engaging the core and lower body muscles to maintain stability and balance. This exercise primarily targets the quads, while also engaging the calves, hamstrings, and glutes as secondary muscles.

Primary muscles
Quads
Secondary muscles
Calves , Glutes , Hamstrings
Equipment
Body Weight
Level · type
Intermediate · Balance
Demonstration of the balance board
Front view: muscles worked by the balance board. Primary: quads. Secondary: calves, glutes and hamstrings.
Back view: muscles worked by the balance board. Primary: quads. Secondary: calves, glutes and hamstrings.
Primary Secondary

How to do the balance board

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

Balance Board alternatives

More exercises that train the quads as their main target:

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.