Balance Trainer Step-Up
A unilateral lunge variation performed on a balance trainer that targets the quads and glutes to improve leg strength and stability; commonly scaled by adding external weight.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques
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, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius, Soleus
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome-side up on a stable, non-slip surface. Stand facing the dome with feet hip-width apart and core engaged.
- Place one foot firmly on the center of the dome.
- Drive through the lead heel to extend the hip and knee, lifting your body upward.
- Bring the trailing foot up to tap the dome or hover near the lead leg.
- Balance momentarily at the top with a tall posture.
- Lower the trailing foot back to the floor under control.
- Repeat for the desired reps before switching sides.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toe
- Chest up
- Control the descent
- Step on center
Breathing
Inhale to prepare, exhale as you drive up, and inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Step up until the lead leg is fully extended; lower until the trailing foot touches the floor.
Safety
Safety Notes
- Ensure the balance trainer is on a non-slip surface
- Step on the center of the dome to avoid tipping
- Start with bodyweight before adding load
Spotting
Stand behind or to the side to assist with balance if needed.
Common Mistakes
- Pushing off the back leg
- Knee collapsing inward
- Rushing the movement
- Placing foot on edge of dome
When to Avoid
- Acute knee injury
- Balance disorders
- Ankle instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic lunge form
- Familiarity with unstable surfaces
Also known as
BOSU Step Up, Stability Step Up, Unstable Step Up
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