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Exercises › Calves › Balance Board

Balance Board

Balance Board is a beginner compound exercise that mainly works your calves, with help from your hamstrings and quads.

💪 Calves🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Balance Board: starting position
Starting position
Balance Board: end position
End position

How to do the balance board

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

Muscles worked

Primary: CalvesSecondary: HamstringsSecondary: Quads

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Balance Board alternatives

Exercises that train the same main muscle, including options with other equipment.

Calf PressMachine · BeginnerBarbell Seated Calf RaiseBarbell · BeginnerStanding Dumbbell Calf RaiseDumbbell · IntermediateDonkey Calf RaisesOther · IntermediateCalf Raises - With BandsBand · BeginnerStanding Calf RaiseMachine · Beginner

FAQ

What muscles does the balance board work?

It mainly works your calves; your hamstrings and quads assist.

How many sets and reps of balance board should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the balance board good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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