Balance Board
Balance Board is a balance and ankle coordination exercise involving Ankle stabilizers, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Ankle stabilizers, Soleus
- Secondary muscles
- Gluteus medius, Quadriceps, Abdominals
- Exercise type
- Balance and ankle coordination
Exercise technique
- Area
Choose a clear, non-slip area around the board.
- Support
Keep a fixed support nearby to hold if needed.
- Mount
Place one foot on the board, then slowly add the other.
- Stance
Bend your knees slightly and center your weight.
- Balance
Control the board’s edges with small ankle adjustments.
- Gaze
Focus on a fixed point in front of you.
- Dismount
Tilt the board to one edge under control and step down one foot at a time.
Key technique points
- Do not lock your knees backward.
- Avoid large hip swings.
- Do not keep looking down at your feet.
- Support your whole feet on the board.
- Minimize edge impacts.
- Do not jump off when dismounting.
Common mistakes
Rigid knees
This makes small balance adjustments harder.
Mounting quickly
This tips the board abruptly toward an edge.
Excessive swaying
This creates new instability instead of finding balance.
Feet over the edge
This reduces the contact surface.
Looking down
This can fold your torso forward.
Jumping off
This creates an uncontrolled landing from a moving surface.
Frequently asked questions
Balance Board: why is “Rigid knees” a mistake?
This makes small balance adjustments harder.
Balance Board: why is “Mounting quickly” a mistake?
This tips the board abruptly toward an edge.
Balance Board: why is “Excessive swaying” a mistake?
This creates new instability instead of finding balance.
Balance Board: why is “Feet over the edge” a mistake?
This reduces the contact surface.
Balance Board: why is “Looking down” a mistake?
This can fold your torso forward.
Balance Board: why is “Jumping off” a mistake?
This creates an uncontrolled landing from a moving surface.
What should I focus on when doing Balance Board?
Do not lock your knees backward. Avoid large hip swings. Do not keep looking down at your feet. Support your whole feet on the board. Minimize edge impacts. Do not jump off when dismounting.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Ankle Circles
- Barbell Seated Calf Raise
- Calf Press On The Leg Press Machine
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.