What This Exercise Does
Progress basic board control from sitting to standing.
Why it matters: Builds weight-bearing ankle control and prepares for more challenging balance exercises.
Add body weight gradually. If the board becomes difficult to control, shift some weight back and rebuild the position.
Set Up Your Board
Use the approved Basic Board Setup for this exercise. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand with feet about shoulder-width apart, knees slightly bent, with the working foot on the Ankle Balance Board and weight initially shared between both legs.
How to Do It
- Keep the working foot controlled without tipping.
- Gradually shift more body-weight toward the Ankle Balance Board side.
- As control improves, lighten the opposite foot by lifting its heel.
What You May Feel
Increasing work around the foot, ankle and lower leg as more weight moves onto the board.
Key Form Cues
- Keep the knee soft.
- Shift weight gradually.
- Maintain a stable foot rather than chasing large board movements.
Common Mistakes
- Locking the knee.
- Dropping all weight onto the board too quickly.
- Letting the pelvis shift dramatically to the side.
Hold 15–30 seconds. Perform 3 sets.
Demonstration Video
Your board is ready and you have read the instructions. Watch the demonstration once, then perform the exercise yourself.
Ready for More Challenge?
Once you can perform this exercise with good control, you can increase the challenge by using the half-round balance balls.
Use the setup shown below for this exercise. Change only one element at a time. If you lose control, return to the Basic Board Setup.
