Calves / Beginner / Compound (multi-joint)

Balance Board

A balance board exercise for the calves, with the hamstrings and quads assisting.

At a glance

Primary

Calves

Secondary

Hamstrings, Quads

Equipment

Balance board

Movement pattern

Single-leg balance, Ankle push-off (plantar flexion)

Level

Beginner

Type

Calves, Compound (multi-joint), Balance / unstable

How to do it

1. Place a balance board in front of you.
2. Stand up on it and try to balance yourself.
3. Hold the balance for as long as desired.

Common mistakes

• ✗ Starting on a wobbly board with nothing to hold.

  Why it hurts: A fall onto an inverted ankle can cause the very sprain you are trying to prevent.

  ✓ Instead: Stand next to a wall or rail, start on two feet, then progress to one foot and eyes closed.

• ✗ Locking the knees and hips.

  Why it hurts: The ankle alone has to catch every wobble.

  ✓ Instead: Keep a soft knee and let the hips help you balance.

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