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Balance Trainer Alternating Lunge Jumps
A plyometric lower body exercise using a balance trainer to perform alternating lunge jumps, targeting the quads, hamstrings, and glutes for improved power and dynamic stability.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds • Rest longer for maximum power output.
How to Perform
Stand behind the Balance Trainer (dome side up) and place one foot centered on the dome. Start in a lunge position with both knees bent, ensuring an upright torso and braced core.
- Explosively jump vertically off the dome and the ground simultaneously.
- Switch leg positions completely while airborne, maintaining coordination.
- Land softly with the opposite foot centered on the dome, immediately sinking into a lunge.
- Ensure the front knee tracks over the ankle upon landing.
- Continue alternating legs for the desired number of repetitions.
Coaching Tips
Form Cues
- Land softly, controlled
- Explode up high
- Knee tracks over toes
- Maintain upright chest
Breathing
Inhale during the eccentric phase (landing/descent) and forcefully exhale as you initiate the jump (concentric). Maintain core brace throughout.
Tempo
1-0-X
Range of Motion
Lower the back knee toward the ground, aiming for a 90-degree bend in both knees, ensuring the front thigh reaches approximately parallel to the floor.
Safety
Safety Notes
- Ensure the Balance Trainer is placed on a non-slip surface.
- Master the standing lunge before attempting the jump variation.
- Stop immediately if knee or ankle pain occurs.
- Only perform if you have good baseline stability and balance.
Spotting
Not recommended. Focus on stability; use safe dismount if balance is lost.
Common Mistakes
- Allowing the front knee to collapse inward.
- Losing stability and stepping off the dome.
- Not fully switching leg positions mid-air.
- Excessive forward lean of the torso.
When to Avoid
- Acute knee or ankle injuries.
- Severe balance issues or inner ear problems.
Flexibility Needed
- Adequate ankle and hip mobility for deep lunge depth.
Build Up First
- Competency with bodyweight split squats.
- Ability to perform standard alternating jump lunges on stable ground.
Also known as
BOSU Lunge Jumps, Plyometric BOSU Lunges
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