Balance Board
A beginner strength exercise for the calves, done with a other equipment.
- Main muscles
- Calves
- Also works
- Hamstrings and Quads
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound
How to do the Balance Board
- Place a balance board in front of you.
- Stand up on it and try to balance yourself.
- Hold the balance for as long as desired.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Balance Board
Donkey Calf RaisesOther equipment · Intermediate
Barbell Seated Calf RaiseBarbell · Beginner
Calf PressMachine · Beginner
Calf Press On The Leg Press MachineMachine · Beginner
Calf Raises - With BandsResistance band · Beginner
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Rocking Standing Calf RaiseBarbell · Beginner
Seated Calf RaiseMachine · Beginner
Questions
What muscles does the Balance Board work?
Mainly the calves, with the hamstrings and quads helping.
Is the Balance Board good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Balance Board?
Good alternatives that train the calves: Donkey Calf Raises, Barbell Seated Calf Raise, Calf Press or Calf Press On The Leg Press Machine.
How many sets and reps of the Balance Board should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).