Balance Trainer Squat
A squat variation performed on a balance trainer that targets the quads and glutes to build lower body strength and enhance proprioception.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves
Popularity Score
6
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, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome-side up on the floor. Step onto the center of the dome with feet shoulder-width apart and core braced.
- Inhale and initiate the movement by pushing hips back and bending knees.
- Lower your body until thighs are parallel to the floor while maintaining balance.
- Keep knees tracking over toes and chest upright throughout the descent.
- Pause briefly at the bottom to stabilize.
- Exhale and drive through the feet to extend hips and knees to return to the start.
Coaching Tips
Form Cues
- Chest up
- Grip with toes
- Knees out
- Eyes forward
Breathing
Inhale as you lower into the squat, brace the core, and exhale as you stand up.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the floor, maintaining a neutral spine.
Safety
Safety Notes
- Ensure the balance trainer is on a non-slip surface
- Step off carefully if you lose balance
- Avoid if you have acute ankle injuries
Spotting
Spotter can stand behind or to the side to assist with balance if needed, but generally self-spotted.
Common Mistakes
- Knees caving inward
- Rounding the back
- Rushing the tempo
- Uneven weight distribution
When to Avoid
- Acute knee injuries
- Ankle instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip squat mobility
Build Up First
- Mastery of basic bodyweight squat
- Familiarity with unstable surfaces
Also known as
BOSU Squat, Bosu Ball Squat, Dome Squat
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