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Balance Trainer Goblet Squat
A squat variation performed on an unstable surface while holding a kettlebell or dumbbell. It targets the quads, glutes, and core intensely, enhancing lower body strength, stability, and functional fitness.
About Exercise
Equipment
Balance Trainer, Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Lower Back, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
6/10Semitendinosus, Biceps Femoris
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for stability focus, shorter for conditioning.
How to Perform
Place the Balance Trainer dome-side up on the floor. Carefully stand centered on the dome with feet hip-width apart. Hold one kettlebell vertically against your chest with both hands in the goblet position.
- Brace your core tightly, maintaining a vertical torso and level feet.
- Initiate the squat by pushing your hips back and bending your knees.
- Lower under control until your thighs are parallel to the ground or as deep as stability allows.
- Pause briefly at the bottom, focusing on maintaining balance.
- Drive through your heels and squeeze your glutes to return to the standing position.
- Keep the weight close to your chest throughout the entire movement.
Coaching Tips
Form Cues
- Stay centered on the dome.
- Control the movement.
- Chest up, shoulders back.
- Knees track over toes.
- Brace your core tight.
Breathing
Inhale deeply as you descend into the squat and hold your core brace; exhale as you powerfully drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Squat until thighs are parallel to the floor, or descend as low as possible while maintaining a stable, upright torso and balance on the dome.
Safety
Safety Notes
- Master the standard Goblet Squat first before attempting this unstable variation.
- Start with a very light weight to prioritize balance and stability.
- Ensure the balance trainer is firmly positioned and won't slip.
- Discontinue the exercise if you feel sharp pain in the ankles or knees.
Spotting
Not typically spotted; reduce the load or depth if balance and stability become challenging.
Common Mistakes
- Rushing the descent and losing balance.
- Allowing knees to collapse inward.
- Leaning the torso too far forward.
- Lifting the heels off the dome.
When to Avoid
- Acute knee or ankle injuries.
- Severe balance or vestibular disorders.
Flexibility Needed
- Adequate ankle dorsiflexion.
- Competent hip and knee flexion range of motion.
Build Up First
- Mastery of the standard Goblet Squat.
- Ability to stand stably on an unstable surface.
Also known as
BOSU Goblet Squat, Unstable Surface Squat
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