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Balance Trainer Alternating Lunge
A dynamic unilateral lower body exercise performed by stepping onto a balance trainer. It targets the quads, hamstrings, and glutes, enhancing stability and strength.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Calves
3/10Gastrocnemius, Soleus
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
45-90 seconds • Rest shorter for stability endurance, longer for strength focus.
How to Perform
Place the balance trainer dome-side up on the floor. Stand a short step behind it, maintaining an upright posture and core brace before starting the movement.
- Step forward with one foot and place it centered on the balance trainer dome.
- Lower slowly into a lunge until both knees reach approximately 90 degrees.
- Keep your chest upright and maintain stability on the unstable surface.
- Drive through the front foot to push back up to the starting standing position.
- Alternate the leading leg for the next repetition.
Coaching Tips
Form Cues
- Control the instability
- Knee tracks over ankle
- Stay tall
- Brace the core
Breathing
Inhale during the descent (eccentric phase) and forcefully exhale as you drive back up (concentric phase), maintaining core bracing.
Tempo
3-0-1
Range of Motion
Lower until the back knee is close to the floor and the front thigh is nearly parallel to the ground, maintaining a vertical torso.
Safety
Safety Notes
- Use caution due to instability; perform near a stable support if necessary.
- Ensure the balance trainer is firmly placed before starting.
- Stop immediately if experiencing sharp knee or ankle pain.
Spotting
Not recommended; prioritize balance control over heavy load. Use bodyweight or light dumbbells only.
Common Mistakes
- Rushing the movement and losing balance
- Allowing the front knee to cave inward
- Leaning torso excessively forward
When to Avoid
- Acute knee or ankle injuries
- Severe inner ear or balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Good hip flexor mobility
Build Up First
- Competency performing standard bodyweight lunges
- Proficiency with single-leg balance
Also known as
BOSU Alternating Lunge, BOSU Lunge
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