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Balance Trainer Alternating Lunge
Unstable alternating lunge on a BOSU trainer that targets quads, glutes, and core to enhance leg strength, balance, coordination, and proprioception; commonly used for stability and functional training.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Obliques, Lower Back
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
4/10Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place BOSU dome-side up on a flat non-slip surface. Stand 1-2 feet behind it with feet hip-width apart, core engaged, and torso upright.
- Step forward with one foot, placing it centered on the BOSU dome.
- Bend both knees to lower into a lunge until front thigh is parallel to floor and back knee hovers above ground.
- Keep front knee over ankle and torso upright.
- Drive through front heel using quads and glutes to return to start.
- Step back to standing and alternate with opposite leg.
Coaching Tips
Form Cues
- Knees track over toes
- Core braced tight
- Drive through heel
- Torso upright
- Control the descent
Breathing
Inhale as you lower into the lunge; exhale as you drive back to standing while bracing core.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to floor with back knee near ground; front knee aligned over ankle without passing toes.
Safety
Safety Notes
- Use stable non-slip surface
- Master basic lunges first
- Stop if knee or ankle pain occurs
- Avoid if balance issues present
Spotting
Not required; hold onto stable support if needed for beginners
Common Mistakes
- Knee collapsing inward
- Leaning forward
- Rushing the movement
- Poor foot placement on dome
When to Avoid
- Acute knee pain
- Balance disorders
- Recent ankle injury
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder stability for posture
Build Up First
- Proficiency in basic alternating lunge
- Single-leg balance on stable surface
Also known as
BOSU Alternating Lunge, Balance Ball Alternating Lunge, Unstable Alternating Lunge, BOSU Forward Lunge Alternate
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