Not Just for Rehab: Using Balance Boards to Enhance Exercise

Balance board workouts consist of a variety of standing and weight-bearing movements performed atop an unstable platform. Their primary goal is to strengthen the muscles around the ankle and enhance overall balance.

Frequently used in rehab settings and athletic conditioning, balance boards can also be employed to challenge upper-body stability and bolster core strength.

This piece explains balance board fundamentals, including advantages, limitations, and workouts that engage the major muscle groups.

What are balance boards?

Balance boards — which come in styles such as rocker boards and wobble boards — are fitness implements you stand on while doing movements to refine balance and posture, assist in rehab, lower the risk of lower-limb injuries, and build core strength, among other perks ().

Several types of balance boards are available; choosing one often comes down to personal preference and intended use.

Typically constructed from wood, a balance board has a flat standing surface and an unstable, dome-like base centered beneath it. This configuration permits motion in multiple directions.

Rocker boards may be rectangular or U-shaped, enabling forwards-and-backwards or side-to-side rocking motions.

Round boards, commonly called wobble boards, allow movement in both the front-to-back and side-to-side planes and can also be tilted in circular motions (sometimes called “around the world”).

Physical therapists frequently incorporate balance boards into rehab programs for lower-leg injuries, especially ankle sprains. Athletes and older adults also use them to prevent sports injuries and reduce fall risk.

Other advantages of using a balance board include:

• enhanced balance and coordination
• stronger lower-leg musculature, particularly the peroneals
• improved motor control
• injury risk reduction, notably for the ankles
• assistance in rehabilitation
• better posture

Summary

A balance board is a training device that helps improve balance, support rehabilitation and injury prevention, and develop motor skills. They come in various shapes, such as round and rectangular designs.

Balance boards for weight loss

Although balance boards are most often associated with rehab, injury prevention, and balance work, any physical activity expends calories, so balance board use can contribute to weight loss.

One small study examined energy expenditure among 30 healthy adults at work, measuring calories burned while seated, standing on a level surface, and standing on a balance board ().

Participants typed for 1.5 hours total — 30 minutes in each of the three postures. The study found energy expenditure was 14.2% greater when standing on a balance board compared with sitting ().

Calories burned during an activity depend on factors such as the type of movement, intensity, and body weight. To estimate averages, use a physical activity calorie calculator where you enter weight, duration, and activity type.

If “balance board” isn’t listed, you can select a comparable activity like calisthenics. For instance, a 150-pound person performing 20 minutes of moderate calisthenics burns roughly 80 calories (3).

Summary

Balance board training elevates heart rate and energy use. Increasing daily calorie burn can help with weight loss when combined with appropriate dietary habits.

Improving your balance with a balance board

Balance depends on three bodily systems:

• visual system
• vestibular system
• proprioceptive system

Balance board practice specifically enhances proprioception — the awareness of body position and movement in three-dimensional space. In short, it’s how the body senses its location and motion ().

Researchers believe ankle proprioception is especially important for balance. Using wobble or balance boards helps train muscles, ligaments, and tendons to cooperate to create ankle stability ().

A recent review of seven randomized controlled trials including 3,726 participants found that proprioceptive training using wobble or balance boards can lower the chance of an initial or recurring ankle sprain ().

A small trial observed that stroke survivors who incorporated wobble board exercises into conventional physiotherapy experienced greater balance improvements than those who did not use the wobble board ().

Another small 2011 study examined wobble board training in 23 older adults. Those who trained on a wobble board twice weekly for 9 weeks showed a notably greater increase in standing time on the board compared with controls ().

These findings indicate older adults can enhance standing balance through wobble board practice ().

Summary

Enhancing balance is the most prominent benefit of balance board use. Through targeted drills you can boost proprioception; strengthen ankles, knees, and hips; and improve posture.

Drawbacks of balance boards

As with any fitness tool, balance boards can be misused or present difficulties, particularly if you’re unfamiliar with their proper use.

The greatest downside of balance boards is ironically tied to their main advantage: they force you to stand on an unstable surface.

While this instability promotes better balance and stronger ankles, hips, and knees, it can present problems if you have weak or injured ankles, knee or hip issues, or limited balance — increasing the risk of falls.

If you’re new to exercise or have ankle, hip, or knee concerns, consider consulting a physical therapist or certified trainer who can teach correct technique and safe progression.

Summary

Balance boards require standing on an unstable surface, which may raise the fall risk, particularly for beginners or people with certain injuries.

Balance board exercises

If you’re starting out with balance board work, perform exercises near a wall or sturdy object like a table so you can steady yourself if needed.

You can build a full routine around a balance board. Below are five exercises that engage the body’s major muscle groups to help you begin.

Basic balance sequence

This sequence begins with a neutral stance, progresses to a front-to-back tilt, and finishes with side-to-side movements. It targets the glutes, quads, hamstrings, calves, and core to enhance stability, coordination, and spatial awareness.

Starting position

1. Stand on the balance board with feet about hip-distance apart, positioned near the board’s outer edges.
2. Keep an upright posture with a neutral spine.
3. Pick a point ahead to focus on to aid balance.
4. Shift weight slightly so the board’s edges lift off the floor. Arms can rest in front or at your sides.
5. Hold this balanced position for 30 seconds.

Front-to-back

1. Slowly tilt the board forward until its edge contacts the floor.
2. Then tilt it backward until the rear edge touches the floor. Keep your arms in front or at your sides.
3. Continue tilting forward and back slowly for 30 seconds.

Side-to-side

1. Return to the starting balance stance.
2. Gently tilt the board to the right, then to the left.
3. Repeat side-to-side tilts for 30 seconds.

Mini squats

Mini squats on a balance board work the glutes, quadriceps, hamstrings, calves, and core.

1. Begin in the balanced stance but move your feet a few inches toward the board’s edges (slightly wider than hip-width).
2. Position your arms in front or at your sides for stability, or hold a wall for assistance.
3. Slowly bend your knees into a shallow squat, only going as deep as you can while staying balanced.
4. Drive through your heels to return to standing.
5. Perform 10–15 repetitions.

Plank

The plank on a balance board challenges the abdominals (core), glutes, hips, legs, shoulders, back, and arms.

1. Assume a push-up position with your hands placed on the balance board slightly wider than shoulder-width. Feet are behind you, together for a tougher variation or apart for added stability.
2. Engage your core and keep your body aligned in a straight line.
3. Keep arms extended but allow a small bend at the elbows to avoid locking them.
4. Hold for 30 seconds or for as long as you can maintain form.

Push-ups

Push-ups on a balance board build on the plank and emphasize the chest, triceps, and core.

1. Start in a push-up position with hands on the balance board slightly wider than shoulder-width. Feet remain behind you, together for a harder variation or apart for more stability, with the body in a straight line.
2. Brace your core and keep your gaze forward.
3. Bend your elbows and lower your chest as far as you can while maintaining a straight body line.
4. Pause then press back up to the starting position.
5. Do 5–10 repetitions.

Glute bridge

The glute bridge performed with feet on a balance board targets the glutes, hamstrings, and core.

1. Lie on your back with knees bent, arms at your sides, and feet directed toward the balance board.
2. Lift your feet and place them on the balance board so the soles contact the surface.
3. Engage the glutes and press through your feet on the board to raise your hips off the floor, lifting as high as you can while keeping balance.
4. Squeeze the glutes and hold briefly at the top.
5. Slowly lower back to the floor.
6. Complete 10–15 repetitions.

Summary

Balance board routines can work all major muscle groups. Try the basic balance sequence, mini squats, push-ups, planks, and glute bridges. If standing moves challenge your balance, use a wall or other sturdy support for assistance.

The bottom line

Balance boards are a useful tool for improving balance, aiding rehabilitation, preventing injuries, and enhancing general fitness.

Many varieties of balance boards exist; choose the one that best fits your goals and comfort level.

Before adding balance board training to your regimen, it’s wise to consult a physician, physical therapist, or certified trainer—especially if you have existing health concerns or injuries to the ankles, knees, or hips.

Overall, balance board exercises offer a practical way to improve stability and balance, helping you remain active and enjoy favorite pursuits for years to come.