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Balance Trainer Half Burpee
Dynamic full-body exercise on a BOSU balance trainer that combines squat thrusts and plank positions to target legs, core, and stabilizers for improved endurance, strength, and balance.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Shoulders, Chest, Triceps, Calves
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
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Obliques
6/10External Obliques
Lower Back
6/10Erector Spinae
Shoulders
5/10Anterior Delts
Chest
4/10Triceps
4/10Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds • Shorter for conditioning sets
How to Perform
Place BOSU balance trainer flat side down on the floor. Stand facing it with feet shoulder-width apart, one step back.
- Squat down and place hands on the dome, wider than shoulders.
- Jump feet back to form a straight-body plank.
- Jump feet forward to hands, landing in squat.
- Push through feet to stand tall.
- Repeat fluidly for reps.
Coaching Tips
Form Cues
- Brace core tight
- Keep plank neutral
- Land softly on jumps
- Drive hips up to stand
Breathing
Inhale as you jump back to plank; exhale as you jump forward and stand.
Tempo
1-0-1
Range of Motion
From standing to full plank with body straight from head to heels; feet land just outside hands in squat.
Safety
Safety Notes
- Avoid if acute lower back pain
- Warm up ankles and wrists
- Use soft surface under BOSU
- Stop if balance lost causing fall
Spotting
Not required; perform in open space away from obstacles for self-safety.
Common Mistakes
- Hips sagging in plank
- Uncontrolled foot jumps
- Arched lower back
- Elbows locking
When to Avoid
- Acute lower back injury
- Severe balance impairment
- Recent wrist strain
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for plank
Build Up First
- Master basic plank hold
- Proficient in bodyweight squat
- Familiar with half burpee on floor
Also known as
BOSU Half Burpee, Balance Ball Squat Thrust, Unstable Half Burpee
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