Balance Board

Balance Board is a beginner-level compound in the strength category that primarily works the calves. It also recruits the hamstrings and quads. It is performed with other equipment.

How to do it

1. 1Place a balance board in front of you.
2. 2Stand up on it and try to balance yourself.
3. 3Hold the balance for as long as desired.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.