Among hamstrings exercises, the Balance Board (version 2) stands out as a squat movement performed with selectorized machine. The working muscles contribute to the movement, which is what makes this movement valuable for overall performance in this pattern. It sits in the hypertrophy category, so the emphasis falls on controlled tension and quality repetitions. The 'Balance Board version' element in the name is the part that matters technically — it defines the exact position and path this version uses, and swapping it changes the training effect. Support comes from the glutes, hamstrings, and calves; the glutes in particular help extend and externally rotate the hip, which is why fatigue there often shows up before the hamstrings is fully worked. Training this with selectorized machine makes load changes instant and keeps the movement path stable, though it may not fit every limb length despite adjustment. Programme it alongside your other hamstrings work rather than as a standalone. The pattern is accessible enough to learn in a single session, which makes it a sound entry point before progressing to heavier or more complex variations.
Muscles Worked
The Balance Board (version 2) is primarily a legs exercise, but it is never only the legs doing the work.
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Legs (primary) — These fibres contribute to the movement, and they carry the majority of the load in this movement.
Glutes (secondary) — Assists by helping to extend and externally rotate the hip, contributing to hip power, posture and lower-back protection.
Hamstrings (secondary) — Assists by helping to bend the knee and extend the hip, contributing to hip power, sprinting and knee joint balance.
Calves (secondary) — Assists by helping to point the foot downward at the ankle, contributing to ankle stiffness, walking and jumping mechanics.
Benefits of the Balance Board (version 2)
Allows progressive overload — adding load or repetitions over weeks is what actually drives hamstrings growth.
Builds strength in the hamstrings through a squat pattern, which carries over directly to bending and straightening the knees and hips together.
Uses selectorized machine, which makes load changes instant and keeps the movement path stable.
Reinforces the quadriceps, glutes and trunk stabilisers as a coordinated unit rather than as isolated parts.
How to Perform the Balance Board (version 2)
1
Adjust the seat and handles so the machine's pivot lines up with your working joint.
2
Break at the hips and knees together, keeping your weight through the midfoot.
3
Descend to a depth you can control with a neutral spine.
4
A good Balance Board (version 2) rep looks identical to the one before it; when it doesn't, the set is done.
5
Drive back up through the floor, keeping the hamstrings working the whole way.
6
Reset your position between reps if it drifts, rather than working through a bad setup.
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
Breathing Technique
The general rule for the Balance Board (version 2) is simple: inhale and brace at the top, exhale through the ascent. For heavier sets, take a breath in at the start position, brace as though bracing for a punch, and hold that pressure through the hardest part of the rep before exhaling. Getting this right stabilises your trunk and keeps blood pressure in a sensible range.
Tips for Proper Form
Set your position before the first rep rather than correcting it mid-set.
Control the lowering phase — most of the hamstrings stimulus comes from resisting the weight, not lifting it.
Track the knees in line with the toes and keep the mid-foot loaded.
Keep the range of motion consistent across every rep so you can compare sessions honestly.
Take a big breath at the top and brace before you descend — that intra-abdominal pressure is what protects your spine under load.
The Balance Board (version 2) works best when you treat the hamstrings as the only muscle in the room — if you stop feeling it there, scale the movement back rather than pushing on.
Adjust the seat so the pivot lines up with your joint — a bad setting quietly moves the work off the hamstrings.
Common Mistakes to Avoid
Rising hips-first, which turns the squat into a good morning.
Do this insteadLead with your chest and drive hips and shoulders up at the same rate.
Copying someone else's Balance Board (version 2) setup without adjusting for your own build.
Do this insteadLimb lengths change what a good position looks like; adjust until you feel it in the hamstrings.
Setting the range-of-motion stops too conservatively.
Do this insteadUse as much range as you can control so the hamstrings works through its full length.
Variations by Experience Level
Beginner
Perform the movement slowly with a light load until the pattern feels automatic. If selectorized machine feels unmanageable, rehearse the same pattern with bodyweight first. Stay at this level until every Balance Board (version 2) rep looks the same as the first.
Intermediate
Add a one- to two-second pause at the hardest position of each repetition. Alternate harder and easier Balance Board (version 2) sessions rather than pushing every one.
Advanced
Work closer to genuine failure on the final set, keeping one or two reps in reserve on the rest. At this level the Balance Board (version 2) is best programmed after your heaviest hamstrings work, not before it.
Safety Considerations
Warm up with lighter sets of the Balance Board (version 2) before your first working set.
The most common way the Balance Board (version 2) goes wrong is knees collapsing inward under fatigue.
Stop the set when technique degrades — a Balance Board (version 2) rep that no longer looks like your first one is not building anything.
Who Should Avoid This Exercise
The Balance Board (version 2) suits most healthy trainees, but it is not appropriate for everyone.
Anyone experiencing sharp, localised or radiating pain during the movement — that is a signal to stop, not to push through.
Anyone with an acute lower-back injury or disc irritation, until cleared to load the spine again.
This is general educational information, not medical advice. If you are managing an injury or medical condition, check with a qualified professional before adding this exercise to your programme.
What muscles does the Balance Board (version 2) work?
It primarily trains the legs, with the glutes, hamstrings, and calves assisting. The pattern is classified as squat, so the quadriceps, glutes and trunk stabilisers share the workload.
Is the Balance Board (version 2) suitable for beginners?
Yes. It is rated beginner-level, and the pattern can usually be learned in a single session with light resistance.
How many sets and reps should I do?
A practical starting point is 3 sets of 10-12, resting 60-90 sec between sets, roughly 2x per week. Adjust from there based on how you recover.
What equipment do I need for the Balance Board (version 2)?
You need selectorized machine. This makes load changes instant and keeps the movement path stable, though it may not fit every limb length despite adjustment.
How do I breathe during the Balance Board (version 2)?
As a general rule, inhale and brace at the top, exhale through the ascent. Avoid holding your breath for the entire set.
What is the most common mistake with the Balance Board (version 2)?
Knees collapsing inward under fatigue. The simplest correction is to track the knees in line with the toes and keep the mid-foot loaded.
What can I do instead of the Balance Board (version 2)?
Good substitutes that train the same hamstrings pattern include Seated Single Leg Hamstring Stretch, Dumbbell Kneeling Hold To Stand Clean Grip, and Cluster. Pick whichever matches the equipment you have available.
How do I progress the Balance Board (version 2) over time?
Add a small amount of load once you can complete every set at the top of the rep range with clean technique. Keep tempo and range consistent so the comparison is honest.
About Training Your Hamstrings
The Balance Board (version 2) fits into that picture as a beginner option using selectorized machine, leaning on the glutes and hamstrings alongside the hamstrings.
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.