Balance Trainer Goblet Squat
Goblet squat performed on an unstable balance trainer surface that targets quads, glutes, and core to build lower body strength and stability; enhances balance and coordination through added instability.
About Exercise
Equipment
Balance Trainer, Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Lower Back, Calves
Popularity Score
5
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
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius, Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place the balance trainer dome-side up on a stable floor. Hold a dumbbell vertically at chest level with both hands, elbows tucked.
- Step onto the balance trainer with feet hip-width apart, toes slightly out.
- Brace core and keep chest up.
- Push hips back and bend knees to lower until thighs are parallel to floor.
- Keep weight close to chest and knees tracking over toes.
- Pause briefly at bottom while maintaining balance.
- Drive through heels to stand up, squeezing glutes at top.
- Repeat for reps, stepping off carefully between sets.
Coaching Tips
Form Cues
- Chest up
- Core tight
- Knees track toes
- Heels down
- Elbows inside knees
Breathing
Inhale as you lower, brace core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or deepest comfortable position with upright torso; full stand at top with hips extended.
Safety
Safety Notes
- Start with bodyweight to master balance
- Avoid if acute knee or back pain
- Use lighter weight than stable squat
- Keep weight close to body
- Distribute weight evenly on feet
Spotting
Spotting not typically needed; use a wall or partner for balance support if beginner; focus on self-stabilization.
Common Mistakes
- Leaning forward
- Knees caving in
- Rising on toes
- Losing balance by rushing
When to Avoid
- Acute knee injury
- Lower back pain
- Poor balance or vertigo
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for squat depth
Build Up First
- Master basic goblet squat on stable surface
- Familiarity with balance trainer bodyweight squats
Also known as
BOSU Goblet Squat, Unstable Goblet Squat, BOSU Ball Squat with Weight
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