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Balance Trainer Burpee with Push-up
A full-body burpee variation on a balance trainer that targets quads, chest, shoulders, triceps, and core to build strength, endurance, balance, and cardiovascular conditioning; adds instability for enhanced stabilization.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Chest, Abs
Secondary Muscles
Hamstrings, Calves, Lower Back
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
Chest
8/10Mid Chest
Abs
8/10Rectus Abdominis
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Obliques
6/10External Obliques
Glutes
6/10Glute Max
Hamstrings
5/10Calves
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet shoulder-width apart, holding the balance trainer platform side up in front of your torso.
- Squat down and place the balance trainer dome side down on the floor.
- Jump or step feet back to high plank with hands on the balance trainer.
- Lower chest to perform a push-up, keeping body straight.
- Push back up to plank.
- Jump or step feet forward to squat position.
- Stand up explosively, lifting the balance trainer.
- Repeat the sequence.
Coaching Tips
Form Cues
- Keep core braced
- Body straight in plank
- Elbows at 45 degrees
- Land softly on jumps
- Control instability
Breathing
Inhale during the squat and plank descent; exhale forcefully during the push-up and jump.
Tempo
2-0-1
Range of Motion
Squat until thighs are parallel to ground; in plank, lower chest near balance trainer; full arm extension on push-up; explosive jump from squat.
Safety
Safety Notes
- Avoid if shoulder or joint pain present
- Warm up thoroughly
- Consult professional for high blood pressure
- Pace to maintain form
Spotting
No spotting needed; perform in open space with soft surface.
Common Mistakes
- Hips sagging in plank
- Rushing without control
- Poor landing impact
- Weak core engagement
When to Avoid
- Acute shoulder impingement
- High blood pressure
- Joint pain in wrists or knees
Flexibility Needed
- Shoulder flexion for plank
- Ankle dorsiflexion for squat
Build Up First
- Master basic burpee
- Core stability competency
Also known as
BOSU Burpee Push-up, Balance Ball Burpee, Unstable Surface Burpee, BOSU Ball Burpee
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