Balancing Board Squats

Balance Board Squats is a challenging exercise that combines balance, strength and core muscles. By performing squats on an unstable surface such as a balance board, you activate the muscles in your legs, hips and core in a more intense way than with traditional squats.

Correct Form and Technique

How to perform Balance Board Squats with good technique:

1. Starting position: Stand with your feet shoulder-width apart on the balance board. Tighten your core muscles and hold your arms in front of you for balance.
2. Squats: Bend your knees slowly and lower your body into a squat position, keeping your back straight and your knees behind your toes. Go as deep as you comfortably can.
3. Ascent: Push through your heels to rise back to a standing position, maintaining your balance throughout the movement.
4. Breathe: Breathe in when you lower yourself down, and breathe out when you push yourself back up.

Common Errors

Avoid these common mistakes during Balance Board Squats :

• Poor balance: Keep your weight evenly distributed over both feet to prevent the board from tipping too much.
• Knee collapse: Make sure your knees move in line with your toes to avoid injury and misalignment.
• For quick decline: Perform the movement slowly to maximize stability and core activation.

Modifications and Variants

Try these variations to customize or increase the difficulty:

• Beginner level: Use a lower, wider balance board to more easily maintain stability, or perform the squat on a flat surface before introducing the board.
• Advanced level: Hold dumbbells or a kettlebell to increase resistance and further challenge your balance.

Repetitions and Sets

Aim for 3 sets of 10-15 repetitions . The exercise is ideal for strengthening the core and improving balance, and can be performed 2-3 times a week as part of a total body or strength training routine.