Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Burpee
Explosive full-body exercise on BOSU balance trainer targeting quads, glutes, chest, and core to build power, endurance, and stability; enhances balance through unstable surface.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Calves
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
Abs
8/10Rectus Abdominis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Chest
7/10Mid Chest
Shoulders
6/10Anterior Delts
Obliques
6/10External Obliques
Lower Back
6/10Erector Spinae
Calves
5/10Gastrocnemius
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand feet shoulder-width apart holding BOSU by edges in front of torso with platform side up.
- Squat down and place BOSU dome on floor in front.
- Jump feet back to high plank on BOSU maintaining straight body line.
- Perform push-up by lowering chest to BOSU then push up.
- Jump feet forward to squat position.
- Explode up to stand lifting BOSU overhead.
- Lower BOSU to start for next rep.
Coaching Tips
Form Cues
- Brace core tight
- Drive through heels
- Keep plank rigid
- Land softly on BOSU
- Eyes forward
- Shoulders over hands
Breathing
Inhale during descent to plank; exhale forcefully on jump and press.
Tempo
1-0-1
Range of Motion
Squat until thighs parallel; plank with body straight from head to heels; full arm extension in push-up and overhead lift.
Safety
Safety Notes
- Master basic burpee first
- Use non-slip surface
- Avoid if wrist or shoulder pain
- Progress gradually
- Warm up adequately
Spotting
Not required; perform in open space with self-awareness of form.
Common Mistakes
- Arching back in plank
- Knees caving inward
- Rushing transitions
- Poor hand placement
- Not engaging core
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strain
- Balance disorders
Flexibility Needed
- Ankle dorsiflexion for squat
- Shoulder flexion to overhead
- Hip mobility for squat
Build Up First
- Proficiency in basic burpee
- Core stability competency
- Explosive jump ability
Also known as
BOSU Burpee, Bosu Balance Burpee
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Half Burpee
Balance Trainer
Quads, Glutes
Balance Trainer Burpee with Push-up
Balance Trainer
Quads
Balance Trainer Plank
Balance Trainer
Abs
Balance Trainer Crunch
Balance Trainer
Abs
Balance Trainer Step Up
Balance Trainer
Quads
Balance Trainer Push-Up
Balance Trainer
Chest
Balance Trainer Bird Dog
Balance Trainer
Abs
Balance Trainer Dead Bug
Balance Trainer
Abs
Balance Trainer Knee Tuck
Balance Trainer
Abs
Balance Trainer Toe Touch
Balance Trainer
Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
