Balance Board

Muscles worked

Setup

1. Place the balance board on a flat, non-slip surface with ample clear space around you.
2. Step onto the board with your non-dominant foot first, keeping that side of the board tilted down to the floor for stability.
3. Place your second foot on the opposite side, ensuring both feet are evenly spaced from the center and roughly shoulder-width apart.

How to do it

1. Slowly shift your weight toward the center to lift the grounded edge, finding the horizontal 'sweet spot' where the board is level.
2. Maintain a slight bend in your knees to absorb movement and lower your center of gravity.
3. Inhale deeply into your diaphragm and exhale as you brace your core to maintain equilibrium.
4. Hold the balanced position for the prescribed duration, using small ankle and hip micro-adjustments rather than large upper-body swings.

Form checklist

• Keep your gaze fixed on a stationary point at eye level to improve balance.
• Avoid locking your knees; keep them slightly flexed at all times.
• Maintain an upright torso with shoulders pulled back and down.
• Distribute weight evenly across the balls and heels of your feet to prevent the board from tipping forward or back.

Pro tips

• Engage your glutes and adductors simultaneously to create a 'stable base' from the hips down, which helps dampen wobbles.
• Focus on 'rooting' your feet into the board to improve the mind-muscle connection with the small stabilizing muscles of the lower leg and calves.

Make it harder

• Perform slow, controlled air squats while maintaining the board's level position.
• Incorporate upper body movements, such as a light dumbbell overhead press, to constantly shift your center of gravity.

Frequently asked

What muscles does the balance board work?

The balance board primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the adductors, calves, and tibialis as secondary muscles.

What equipment do you need for the balance board?

The balance board requires no equipment — just your body weight.

Is the balance board good for beginners?

The balance board is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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