Squat (Balance Board)

A squat variation performed on a balance board, increasing proprioceptive demand and core stability requirements.

Instructions

1. Place a balance board on the ground and position yourself standing on top of it.
2. Position your feet hip-width apart on the board surface.
3. Engage your core to maintain stability of the board.
4. Slowly begin lowering your body by bending at your knees and hips.
5. Descend until your hips reach approximately knee height or as far as you can control.
6. Maintain an upright torso and keep the board relatively level throughout.
7. Press through your feet to return to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• Start with shallow squats while developing balance and stability on the board.
• Keep your gaze forward on a fixed point to aid balance and proprioceptive control.
• Move slowly and deliberately—speed will compromise stability and control.
• The unstable surface dramatically increases core activation compared to ground-based squats.
• This variation is excellent for ankle stability and proprioceptive development.
• Perform 2-3 sets of 8-12 reps depending on balance and stability level.