A balance board, otherwise known as a wobble board, is a platform that balances on an unstable base. Used in exercise and rehabilitation, a balance board can add a degree of difficulty to your usual quad workout. Regular exercises that would be challenging on a flat surface are even more difficult when done on a balance board. Proper stretching and technique are required to ensure that you complete quad exercises on the balance board safely and get the most benefit.
Step 1
Stretch your quadriceps before stepping on the balance board. Place one foot in front of the other and stretch back to place your weight on your back foot while stretching the front leg. Hold this position for five seconds, then release. Repeat this process on the other leg.
Step 2
Step on the balance board carefully. If you are just beginning to use a balance board and are unsure of your footing, place a straight-backed chair next to you to steady your balance until you feel more comfortable.
Step 3
Complete a set of squats on the balance board, holding onto the chair at first. With your feet spaced shoulder-width apart, shift your weight to your heels and sit back, almost as if you were sitting on a chair. Come back up to standing position to complete one repetition. Do 15 repetitions per set.
Step 4
Step one foot down behind the balance board and keep one foot planted firmly on the board. Commence doing lunges by dipping your back leg, which is not on the balance board, down toward to floor while balancing your front leg on the board. Do 15 reps before switching to your other leg on the balance board and completing 15 more reps.
Step 5
Add hand weights when you feel that you need an added degree of difficulty. Keep the chair nearby to steady yourself, even if you feel confident that you won't fall.
Tips and Warnings
- Squats and lunges are excellent quad-strengthening exercises, and a balance board can help you get leaner, stronger quads.
- Sudden movements, like the ones you may make when correcting your balance, can cause you to strain muscles while working out. Stretching before and after a workout can keep your muscles limber and protect you from injury.
Things You'll Need
- Balance board
- Straight-backed chair
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