Quads exercise · body weight
Balance Board
The balance board is a bodyweight exercise that targets the quads, with the calves, hamstrings and glutes assisting.
- Target muscle
- Quads
- Also works
- Calves, hamstrings, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- Maintain your balance and stability as you hold the position for a desired amount of time.
- Repeat the exercise with the other foot.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The calves, hamstrings and glutes work as secondary muscles. See all quad exercises or every bodyweight exercise.
