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Balance Trainer Burpee
A high-intensity, full-body exercise combining a squat, push-up, and jump while using a Balance Trainer for instability. It builds power, conditioning, and core stability.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Shoulders, Triceps, Abs, Hamstrings, Lower Back
Popularity Score
6
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
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Chest
6/10Mid Chest
Shoulders
5/10Anterior Delts, Medial Delts
Triceps
5/10Lateral Head
Abs
4/10Rectus Abdominis, Transverse Abdominis
Hamstrings
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Stand securely with both feet balanced on the flat side or dome of the Balance Trainer, feet shoulder-width apart. Keep your core braced for stability.
- Drop into a squat and place your hands on the sides of the Balance Trainer dome.
- Quickly jump your feet back into a strong plank position, maintaining a tight core.
- Perform one push-up, lowering your chest toward the Balance Trainer dome.
- Explosively jump your feet back toward your hands into the squat position.
- Drive through your heels and explode vertically into a final jump off the Balance Trainer.
- Land softly and immediately repeat the full sequence.
Coaching Tips
Form Cues
- Explode off the ground
- Maintain plank integrity
- Land softly
- Brace your core tight
Breathing
Inhale during the descent (squat and push-up) and exhale forcefully during the push-up and the final explosive vertical jump.
Tempo
1-0-1
Range of Motion
Hands placed firmly on the Balance Trainer dome; chest descends close to the dome during the push-up; hips achieve full extension during the final jump.
Safety
Safety Notes
- Ensure the Balance Trainer is stable and secured on a non-slip surface.
- Avoid this exercise if you have acute joint instability in the ankles, knees, or shoulders.
- Focus on controlled movement on the unstable surface.
Spotting
Not recommended; focus on controlling the movement and ensuring a stable Balance Trainer placement.
Common Mistakes
- Hips sagging in the plank position
- Not achieving full depth in the push-up
- Losing balance when jumping back to feet
- Rounding the back during the squat
When to Avoid
- Acute joint instability (ankle, knee, shoulder)
- Severe cardiovascular issues
- Acute low back pain
Flexibility Needed
- Good ankle stability
- Adequate shoulder mobility for push-ups
Build Up First
- Competency in standard bodyweight burpees
- Ability to stabilize bodyweight on a Balance Trainer
Also known as
Bosu Ball Burpee
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