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Upper Legs · Body Weight
Balance Board Lateral Squat
Balance Board Lateral Squat is an intermediate compound balance exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Balance
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
- Calves · calves - gastrocnemius, soleus
How to do Balance Board Lateral Squat
- Stand on the balance board with your feet shoulder-width apart.
- Shift your weight to one side and bend at the knees and hips to perform a squat, keeping your core engaged to maintain balance.
- Return to the starting position and shift your weight to the other side, performing a squat on the opposite side.
- Continue alternating sides in a controlled, rhythmic manner.
Form tips
- Keep your knees aligned with your toes to prevent strain on your joints.
- Engage your core muscles to maintain stability and support your lower back.
- Focus on a point in front of you to help maintain balance and control.
Balance Board Lateral Squat alternatives
More quads exercises
Balance Board Lateral Squat FAQ
What muscles does Balance Board Lateral Squat work?
Balance Board Lateral Squat mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Balance Board Lateral Squat?
None. Balance Board Lateral Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Balance Board Lateral Squat should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Balance Board Lateral Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Balance Board Lateral Squat burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Balance Board Lateral Squat?
Other exercises for the quads include Plate Squat Hold, Plate Squat Hold Reach, Barbell Step Up Balance on Box and Barbell Squat With 2 Sec Hold.
For developers
Use Balance Board Lateral Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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