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Exercises

Rocker Board Squat

strengthenkneeadvancedactive

Content last reviewed: 2026-07-18

2 × 10 reps

Rocker Board Squat — view 1 of 2

How to do it

  1. Place a side-to-side rocker board beside a rail or stable support and step on carefully.
  2. After mastering floor squats and static board balance, stand with the feet slightly wider than hip-width and level the board.
  3. Push your hips back and squat down, keeping your chest up and knees tracking over your toes while you keep the board balanced.
  4. Use a shallow depth and shift only slightly side to side without letting either edge strike the floor.
  5. Drive back to standing through the whole foot, keeping pressure through the heel and the bases of the big and little toes.

Form cues

  • Use the rail as needed and step off carefully.
  • Keep the knees aligned with the toes and maintain whole-foot pressure.
  • Stop for instability, knee pain, ankle pain or dizziness.

Muscles worked

quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus medius — anatomical illustration
gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hip adductors — anatomical illustration
hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
core stabilizers — anatomical illustration
core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: quadriceps, gluteus maximus, gluteus medius, hip adductors, hamstrings, ankle stabilizers, core stabilizers

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