Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Goblet Squat
Goblet squat performed on an unstable balance trainer surface that targets quads, glutes, and core to build lower body strength and stability; enhances balance and coordination through added instability.
About Exercise
Equipment
Balance Trainer, Dumbbells, Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Lower Back, Calves
Popularity Score
5
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
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius, Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place the balance trainer dome-side up on a stable floor. Hold a dumbbell vertically at chest level with both hands, elbows tucked.
- Step onto the balance trainer with feet hip-width apart, toes slightly out.
- Brace core and keep chest up.
- Push hips back and bend knees to lower until thighs are parallel to floor.
- Keep weight close to chest and knees tracking over toes.
- Pause briefly at bottom while maintaining balance.
- Drive through heels to stand up, squeezing glutes at top.
- Repeat for reps, stepping off carefully between sets.
Coaching Tips
Form Cues
- Chest up
- Core tight
- Knees track toes
- Heels down
- Elbows inside knees
Breathing
Inhale as you lower, brace core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or deepest comfortable position with upright torso; full stand at top with hips extended.
Safety
Safety Notes
- Start with bodyweight to master balance
- Avoid if acute knee or back pain
- Use lighter weight than stable squat
- Keep weight close to body
- Distribute weight evenly on feet
Spotting
Spotting not typically needed; use a wall or partner for balance support if beginner; focus on self-stabilization.
Common Mistakes
- Leaning forward
- Knees caving in
- Rising on toes
- Losing balance by rushing
When to Avoid
- Acute knee injury
- Lower back pain
- Poor balance or vertigo
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for squat depth
Build Up First
- Master basic goblet squat on stable surface
- Familiarity with balance trainer bodyweight squats
Also known as
BOSU Goblet Squat, Unstable Goblet Squat, BOSU Ball Squat with Weight
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Jump Squats
Balance Trainer
Quads
Balance Trainer Knee Up Squats
Balance Trainer
Quads
BOSU Balance Trainer Squat
Balance Trainer
Quads
Balance Trainer Split Squat
Balance Trainer
Quads
Balance Trainer Lateral Dome Squats
Balance Trainer
Quads
Balance Trainer Sumo Squat Jumps
Balance Trainer
Quads
Balance Trainer Burpee
Balance Trainer
Quads
Balance Trainer Step Up
Balance Trainer
Quads
Balance Trainer Hip Thrust
Balance Trainer
Glutes
Balance Trainer High Knees
Balance Trainer
Hip Flexors, Quads
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
