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Balance Trainer Alternating Lunge Jumps
Plyometric alternating lunge jumps on a balance trainer targeting quads, glutes, and hamstrings to build explosive power, stability, and coordination; ideal for athletic performance and functional fitness.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds • Recover fully between sets
How to Perform
Place the balance trainer dome-side up on a non-slip surface. Stand with one foot centered on the dome and the other behind in a staggered stance, torso upright and core braced.
- Lower into a lunge with front knee over ankle and back knee near ground.
- Explode upward by driving through both feet.
- Switch legs mid-air so the back leg lands on the dome.
- Land softly into the lunge position with opposite foot on dome.
- Absorb impact by bending hips and knees deeply.
- Repeat alternating jumps while maintaining control.
Coaching Tips
Form Cues
- Drive through heels
- Keep torso upright
- Knees track over toes
- Land softly
- Core braced
- Arms swing for momentum
Breathing
Inhale during the descent into lunge; exhale forcefully during the explosive jump and leg switch.
Tempo
1-0-1
Range of Motion
Lower until back knee nearly touches ground and front thigh is parallel to floor; fully extend during jump.
Safety
Safety Notes
- Ensure non-slip surface under trainer
- Master basic jump lunges first
- Stop if knee or ankle pain occurs
- Avoid if recent joint injuries
- Warm up thoroughly
Spotting
Not required; perform in open space with spotter nearby for balance assistance if needed.
Common Mistakes
- Knee collapsing inward
- Excessive forward lean
- Hard landings jarring joints
- Uneven leg switch
- Incomplete range of motion
When to Avoid
- Acute knee injuries
- Ankle instability
- Recent lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for deep lunge
Build Up First
- Proficiency in bodyweight alternating lunge jumps
- Balance on unstable surfaces
- Plyometric landing control
Also known as
BOSU Alternating Jump Lunges, Balance Ball Lunge Jumps, Unstable Surface Jump Lunges
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