Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Balance Board (Version 2)
Balance Board (Version 2) is an intermediate compound balance exercise that works the quads (upper legs), with the calves and glutes 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
- Legs · quadriceps femoris, hamstrings
- Core · rectus abdominis, obliques
Secondary muscles
- Calves · calves - gastrocnemius, soleus
- Glutes · gluteus maximus, gluteus mideus
How to do Balance Board (Version 2)
- Stand on the balance board with your feet shoulder-width apart.
- Shift your weight side to side by straightening one leg while lightly bending the other.
- Shift your weight to the opposite side by bending the extended leg lightly and straightening the other leg.
- Continue the movement in a controlled, rhythmic manner to improve balance.
Form tips
- Focus on a point in front of you to help maintain your balance.
- Start with slow movements and gradually increase the speed as you become more comfortable.
- Keep your movements controlled to maximize muscle activation and prevent injury.
Balance Board (Version 2) alternatives
More quads exercises
Balance Board (Version 2) FAQ
What muscles does Balance Board (Version 2) work?
Balance Board (Version 2) mainly works the quads in the upper legs (quadriceps femoris, hamstrings, rectus abdominis and obliques). The calves and glutes work as secondary muscles.
What equipment do you need for Balance Board (Version 2)?
None. Balance Board (Version 2) 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 (Version 2) 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 (Version 2) 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 (Version 2) 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 (Version 2)?
Other exercises for the quads include Kettlebell Sumo Squat (Version 2), Dumbbell Cossack Squats (Version 2), Barbell Squat With 2 Sec Hold and Barbell Step Up Balance on Box.
For developers
Use Balance Board (Version 2) 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_CEHKSG" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_CEHKSG", "name": "Balance Board (Version 2)", "model": "female", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_CEHKSG/mp4-720.mp4?…", "poster": "https://…/ex_CEHKSG/poster.jpg?…" } }