Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Balance Board
Quads · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Place the balance board on a flat surface.
- 2
Step onto the balance board with one foot, ensuring it is centered.
- 3
Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
- 4
Maintain your balance and stability as you hold the position for a desired amount of time.
- 5
Repeat the exercise with the other foot.
Muscles worked
Primary
Quads
calves
Secondary
calveshamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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