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Balance Trainer Burpee with Push-up
A full-body conditioning movement using a balance trainer for instability. It combines a squat, push-up, and jump to train endurance, power, and core stability, primarily targeting the quads and chest.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Chest
Secondary Muscles
Abs, 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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Chest
8/10Mid Chest, Lower Chest
Glutes
7/10Glute Max
Triceps
6/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Rest shorter for conditioning circuits, longer for power focus.
How to Perform
Stand upright with the balance trainer held by the edges in front of your torso, dome side facing down towards the floor. Maintain a shoulder-width foot stance.
- Squat down and place the dome gently on the floor in front of your feet.
- Kick or step your feet back into a plank position, gripping the trainer's edges.
- Perform one push-up, lowering your chest toward the balance trainer platform.
- Explosively jump your feet forward back into the squat position.
- Stand up quickly, lifting the balance trainer off the floor and straight overhead.
- Lower the balance trainer back to the front to prepare for the next repetition.
Coaching Tips
Form Cues
- Stay centered on dome
- Explode up high
- Keep core tight
- Soft landing
- Quick transitions
Breathing
Inhale as you lower the body and perform the push-up; exhale forcefully while jumping your feet forward and exploding into the final jump.
Tempo
1-0-1
Range of Motion
Complete the push-up until the chest is near the platform. Explode into a full vertical jump, reaching the balance trainer fully overhead.
Safety
Safety Notes
- Ensure a firm, stable grip on the balance trainer handles.
- Use caution due to high instability, especially during the plank.
- Requires dynamic control and stable joints; avoid if injured.
- Land softly to protect knees and ankles.
Spotting
Not recommended; this is a high-speed bodyweight exercise where immediate self-correction is necessary.
Common Mistakes
- Hunching the back during the plank phase
- Not finishing the overhead jump fully
- Slamming the balance trainer onto the floor
- Allowing the hips to sag during the push-up
When to Avoid
- Acute knee or ankle instability
- Shoulder or wrist pain/injuries
- High blood pressure (due to rapid body position change)
Flexibility Needed
- Adequate shoulder flexion for overhead lift
- Good wrist extension mobility
- Hip and ankle mobility for deep squat
Build Up First
- Competency performing a standard burpee
- Ability to perform a standard push-up
Also known as
Bosu Burpee Push-up, Unstable Burpee
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