The quadriceps muscles are found on the front of the thighs, and they are involved with knee extension and hip flexion. Hip flexion takes place when your thigh moves toward your belly, and knee extension takes place when your lower leg goes from a bent to straight position. A balance board, also known as a wobble board, has a circular or square platform with an angular pivot point on the bottom. Exercising your quads on this board takes technique, concentration and progression. Because you are off balance, you recruit a high amount of muscle fibers.
Step 1
Perform several dynamic stretches before using the board. Performed in motion, dynamic stretches loosen up your muscles. Do such stretches as side and forward leg swings, walking lunges, knee highs, trunk rotations and alternating toe touches.
Step 2
Step onto the board and get the feel of being off balance. Place your right foot on one side of the board and pin it to the ground. Position your left foot on the other end of the board and slowly apply downward pressure until the other end rises. Hover for 30 seconds to 45 seconds and do not let the edges of the board touch the ground. The goal is to keep the board parallel to the ground at all times. Lower one end back to the ground and carefully step off.
Step 3
Execute a set of squats. Assume the standing position on the board and extend your arms out at your sides or in front of your body to act as counterbalance. Tighten your core and keep your back straight as you slowly lower your body by bending your knees. Push your butt back as you do this and stop after you have descended about 12 inches. Move the board around in a circular motion without letting the edges touch the floor. Go clockwise for 30 seconds and then go counterclockwise for 30 seconds. Stand back up and carefully step off the board.
Step 4
Stand on the board on one foot to do single-foot balances. Place your right foot in the center of the board and left foot on the floor slightly wider than shoulder-width away. Lift your left foot off the floor and balance on your right foot. Hold for five seconds and then place your left foot back down. Continue to lift up and balance on your foot longer each time, until you can easily balance for 30 seconds. Switch sides and repeat.
Step 5
Execute a set of uneven squats. Assume the single-foot balance starting position with your right foot on the board and left foot on the floor. Bend your knees and lower your butt down. Stop when your thighs parallel the floor, stand up, lift your left foot from the floor and balance for a full second on the board. Lower your left foot to the floor, repeat for a set of 10 to 12 reps and then switch sides.
Step 6
Lunge with the wobble board. Place your left foot in the center of the board and your right foot behind you. Lower yourself down until your left thigh parallels the floor and your right knee is an inch above the floor. Stand back up and repeat for 10 to 12 reps and switch sides. Keep the platform of the board parallel to the floor at all times.
Step 7
Perform single-leg squats on the board. Balance on the board with your right foot and extend your left leg in front of your body. Bend your right knee to lower your body, stand back up and repeat. Do 10 to 12 reps and switch sides.
Tips and Warnings
- When you first mount the board, place one hand lightly on a table, chair or counter to help stabilize your body. Perform all exercises near a stationary object until you feel comfortable. When doing single-leg squats, start out lowering yourself half way down or less. Then once you adapt, progressively increase your range of motion.
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