Balance Board
Enhance your balance, core stability, and proprioception with the Balance Board. Stand centered, engage your core, and fix your gaze to improve control.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Description
An exercise where you stand on a balance board and try to maintain your balance for the set duration.
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How to do Balance Board
- 01Setup
Place the balance board on a flat, stable, non-slip surface, ensuring there is enough clear space around you.
- 02Setup
Carefully step onto the center of the balance board, placing one foot on each side of the central pivot point with your feet roughly hip-width apart.
- 03
Engage your core muscles, maintain a slight bend in your knees, and keep a neutral spine to find your initial balance.
- 04
Fix your gaze on a non-moving point directly in front of you at eye level to aid in maintaining stability.
- 05
Continuously make small, controlled adjustments with your feet, ankles, and legs to prevent the edges of the board from touching the ground.
- 06
Maintain this balanced position for the prescribed duration, breathing steadily and deeply throughout the exercise.
Tips
- If you are new to balance boards, start by holding onto a wall or sturdy object, gradually reducing assistance as your stability improves.
- Actively engage your glutes and adductor muscles (inner thighs) by gently squeezing your knees inward to create a more stable base.
- Vary your foot placement by moving your feet slightly closer or further apart to challenge different stabilizing muscles and increase difficulty.
- Once you can balance with ease, try closing your eyes for short periods to significantly increase the proprioceptive challenge.
Common mistakes
- Looking down at your feet disrupts your vestibular system and makes balancing harder; instead, fix your gaze on a non-moving point directly ahead at eye level.
- Stiffening your body by locking your knees or tensing your upper body limits your ability to make micro-adjustments; instead, maintain a slight bend in your knees and keep your body relaxed yet engaged.
- Allowing the board to frequently touch the ground indicates a lack of control; instead, focus on making smaller, more precise movements to keep the board level and off the floor.
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What muscles does Balance Board work?
Balance Board primarily targets Adductor Longus, Adductor Magnus, Gastrocnemius, Gluteus Maximus, Quadriceps, Soleus.
Is Balance Board good for beginners?
Balance Board is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Balance Board?
You need Body weight to perform Balance Board. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Balance Board?
If you are new to balance boards, start by holding onto a wall or sturdy object, gradually reducing assistance as your stability improves. Actively engage your glutes and adductor muscles (inner thighs) by gently squeezing your knees inward to create a more stable base. Vary your foot placement by moving your feet slightly closer or further apart to challenge different stabilizing muscles and increase difficulty. Once you can balance with ease, try closing your eyes for short periods to significantly increase the proprioceptive challenge.
What are common mistakes when doing Balance Board?
Looking down at your feet disrupts your vestibular system and makes balancing harder; instead, fix your gaze on a non-moving point directly ahead at eye level. Stiffening your body by locking your knees or tensing your upper body limits your ability to make micro-adjustments; instead, maintain a slight bend in your knees and keep your body relaxed yet engaged. Allowing the board to frequently touch the ground indicates a lack of control; instead, focus on making smaller, more precise movements to keep the board level and off the floor.
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Free · iPhone only · Available on the App Store