Instructions:
- 1Stand tall on a balance board with your back straight and feet placed wider than your shoulders.
- 2Tilt towards your right while bending your right knee and lowering the left end of the board to the floor.
- 3Return to the center and do the same by tilting towards your left.
- 4Repeat.
Tips:
- Keep your other leg straight by raising the outer border of your foot while tilting to your side.
- Bend your knee slightly, not entirely.
- Maintain a smooth breathing pattern.
Mastering the Balance Board Lateral Squat
The balance board lateral squat is an effective exercise that combines strength training with stability work. This dynamic movement targets the lower body, particularly the quadriceps, hamstrings, glutes, and core, while also enhancing balance and coordination. Though this exercise may not have many alternate names, it is often associated with stability training and may be referred to as a lateral squat on a balance board.
Benefits of the Balance Board Lateral Squat
- Improves Balance: Incorporating a balance board challenges your stability, making everyday movements easier.
- Strengthens Lower Body: This exercise primarily engages the muscles in the legs and glutes, promoting muscular endurance and strength.
- Enhances Core Stability: Maintaining posture on the balance board requires core engagement, which can lead to improved core strength.
How to Perform the Balance Board Lateral Squat
- Start by standing with your feet shoulder-width apart on the balance board.
- Shift your weight to one side and lower into a squat while keeping the opposite leg straight.
- Ensure your knees do not extend past your toes and maintain a straight posture.
- Push through the heel of your squat leg to return to the starting position, and repeat on the other side.
Tips for Success
- Start Slow: If you are new to the balance board lateral squat, begin with slow, controlled movements to build stability.
- Focus on Form: Keep your chest up and back straight to maximize the effectiveness of the exercise and prevent injury.
- Gradually Increase Difficulty: As you become more confident, increase the depth of your squat or add weights to further challenge yourself.
Incorporating into Your Routine
The balance board lateral squat can be seamlessly integrated into your leg day routine or used as part of a comprehensive workout focusing on strength and stability. Aim for 2-3 sets of 10-15 repetitions per side, ensuring a balanced workout for both legs.
By mastering the balance board lateral squat, you’ll not only build strength but also enhance your overall stability—making it a valuable addition to your fitness arsenal.