Balance Trainer Stability Ball Overhead Squats
A complex squat variation performed on a balance trainer while holding a stability ball overhead to target the quads, core, and shoulders for improved stability.
About Exercise
Equipment
Balance Trainer, Stability Ball
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Lower Back, Calves
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
8/10Anterior Delts
Glutes
7/10Glute Max
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius, Soleus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Place the balance trainer dome-side up. Stand on the center of the dome with feet hip-width apart and hold a stability ball directly overhead with arms locked out.
- Inhale and brace your core while keeping the ball extended overhead.
- Squat down by pushing your hips back and bending your knees.
- Descend until your thighs are parallel to the floor, maintaining balance.
- Drive through your feet to extend hips and knees to return to standing.
Coaching Tips
Form Cues
- Ribs down
- Lock elbows
- Eyes forward
- Knees out
Breathing
Inhale to brace before the descent; exhale as you drive back up to the starting position.
Tempo
3-1-1
Range of Motion
Lower hips until thighs are parallel to the floor; keep arms fully extended overhead throughout.
Safety
Safety Notes
- Step off immediately if you lose balance.
- Ensure the balance trainer is on a non-slip surface.
- Master the floor overhead squat first.
Spotting
Stand behind the athlete to assist with balance at the hips or torso if needed.
Common Mistakes
- Bending elbows
- Knees caving inward
- Arching lower back
- Looking down
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Severe ankle instability
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Hip mobility for upright torso
- Shoulder flexion to 180 degrees
Build Up First
- Proficient bodyweight squat
- Overhead hold competency
- Balance on unstable surface
Also known as
BOSU Stability Ball Overhead Squat, Unstable Overhead Squat, Balance Ball Overhead Squat
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