The Fitness First Balance Board is designed to improve balance, stability, muscular endurance and strength. All of these improvements work together as links on a chain. You must first have balance and stability in order to get the full potential of building the muscles. The quadriceps is four large muscles that extend the knee. The rectus femoris also assists in flexing the hip. You must get full range of motion to strengthen the quadriceps. Full range of motion would be difficult without balance and stability on a balance board. Focus with slow and controlled movements with full range of motion.
Balance Board Front Squats
Step 1
Stand on the balance board with your feet aligned on the outer edges of the board. Hold the kettle-bell with two hands at chest level with the handle facing down.
Step 2
Bend your knees slightly with your hips pushed back. Stand there until you are able to control the board with little movement.
Step 3
Squat down very slowly by flexing your knees. Push your gluteus maximus backward to allow a deeper movement and for proper posture.
Step 4
Squat as deep as you can go, while still balancing the board. Hold at the deep position for 10 seconds.
Step 5
Stand up slowly while concentrating on balancing the board. Stand up with full range of motion of the quadriceps without locking your knees. Continue for 8 to 10 sets.
Balance Board Split Squat
Step 1
Place your right foot on the middle of the balance board. Place your left foot behind it into a lunge position. Your feet should be about 3 feet apart stretching the left hip flexor.
Step 2
Hold the kettle bell with the handle facing down. Slightly bend both of your knees.
Step 3
Squat down very slowly by flexing your right knee and dropping your left knee toward the ground. Maintain upper body posture.
Step 4
Hold the deepest position possible for 10 seconds while maintaining balance of the board. Your left knee should be about 2 inches from the ground.
Step 5
Slowly stand up while maintaining balance of the board. Stand to full range of motion without locking out the right knee. Continue to failure of the quadriceps muscles and switch legs.
Tips and Warnings
- If you cannot maintain balance on the board, try to slowly build your balance. Hold on to something until you feel comfortable without it. Use your body weight before adding a kettle bell. If you do not have a kettle bell you can also use a medicine ball or one dumbbell.
- It is easy to lose your balance on the board. Be sure that the surrounds are safe if you are to fall off the balance board. If you are working on a balance board you can have a tendency to injure your knees and ankles if you have difficulty balancing.
Things You'll Need
- Fitness first balance board
- Kettle-bell
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