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Balance board exercises

Balance Board Squat & Glute Workouts

Doing squat and glute exercises with a balance board will completely change the quality of your workouts. Start with these easy variations.

  1. BeginnerAdvanced

    Squats & glutes

    Half Jacks

    1. One foot centered on the deck, heel and toes in line with the ends.
    2. Tap the other foot out to the side and back, arms swinging up.
    3. Keep the end balls off the floor as long as you can.

    Watch for Locking the knee on the board leg.

    Advanced: faster, with a hop on the floor foot.

  2. BeginnerAdvanced

    Squats & glutes

    Glute Bridge

    1. Lie on your back with both feet on the deck.
    2. Press through your heels and lift your hips.
    3. Lower slowly and keep the board from rolling.

    Watch for Arching the low back instead of squeezing the glutes.

    Advanced: one foot on the deck, the other leg up.

  3. BeginnerAdvanced

    Squats & glutes

    Balance Squat

    1. Both feet on the deck, a little wider than hip width.
    2. Sit back and down, chest up, knees tracking over toes.
    3. Stand tall and find level before the next rep.

    Watch for Rushing the bottom of the squat and losing the board to one side.

    Advanced: slower and deeper, with weight.

  4. BeginnerAdvanced

    Squats & glutes

    Elevated Squats

    1. One foot on the deck, the other on the floor.
    2. Shift your weight toward the board as you squat.
    3. Keep the deck steady as you rise.

    Watch for Letting the floor foot do all the work.

    Advanced: hold weight and pause at the bottom.