Setup and loading
Balance board or BOSU in a clear space.
How to do the balance board step by step
- Step onto the balance board.
- Hold your balance with your knees slightly bent.
- Hold for the set time.
Form cues
- Eyes forward
- Knees soft
Common mistakes
- Locking your knees
Sets and reps for your goal
Hypertrophy
3-4 x 8-12 · rest 60-90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Variations and similar exercises
Standing Calf Raise
Barbell Seated Calf Raise
Leg Press Calf Press
Banded Calf Raise
Seated Single-Leg Dumbbell Calf Raise
Seated Calf Raise Machine
Smith Machine Calf Raise