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Balance Trainer Squat
A bodyweight squat performed on a balance trainer to challenge stability and coordination. It primarily targets the glutes and quads while engaging the core deeply for improved balance and functional strength.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for conditioning and stability focus.
How to Perform
Place the balance trainer flat side down. Step onto the dome and position your feet shoulder-width apart, finding your balance before initiating the movement.
- Initiate the squat by pushing your hips back and bending your knees slowly.
- Lower your body while keeping your chest upright and maintaining control on the unstable surface.
- Stop when your thighs are parallel or just above, ensuring your knees track over your toes.
- Drive through your feet to forcefully extend your hips and knees, returning to the start position.
Coaching Tips
Form Cues
- Control the wobble
- Knees out over toes
- Keep chest up tall
- Engage your core hard
Breathing
Inhale deeply as you descend into the squat; exhale forcefully as you drive up, maintaining a tight core brace.
Tempo
3-0-1
Range of Motion
Lower until thighs are parallel to the floor or the deepest point that allows you to maintain balance and proper spinal position.
Safety
Safety Notes
- Master the bodyweight squat on solid ground first.
- Use a wall or rack for light support when first learning to balance.
- Avoid if you have acute knee or ankle instability.
Spotting
Not required, but stand near a stable object or wall for initial balance assistance.
Common Mistakes
- Rushing the movement for speed
- Allowing knees to cave inward
- Losing balance or stepping off
- Excessive forward lean from the torso
When to Avoid
- Acute knee or ankle injuries
- Severe balance or vestibular disorders
Flexibility Needed
- Good ankle dorsiflexion
- Adequate hip and knee flexibility
Build Up First
- Competent bodyweight squat on stable ground
- Basic static balance capability
Also known as
Bosu Ball Squat, Bosu Squat
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