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Balance Trainer Jump Squats
Plyometric jump squats on a balance trainer targeting quads, glutes, and hamstrings to build explosive lower body power, balance, and coordination; ideal for athletic conditioning and stability training.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
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
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place balance trainer dome up on non-slip surface. Stand feet hip-width apart facing it, core braced, arms forward for balance.
- Shift hips back and bend knees to lower into squat until thighs parallel.
- Explosively extend hips, knees, and ankles to jump onto dome.
- Land softly on mid-foot, bending knees to absorb impact into squat.
- Drive through heels to rebound for next jump.
- Repeat for reps, maintaining upright torso.
Coaching Tips
Form Cues
- Core tight
- Knees track toes
- Land soft
- Drive heels
- Eyes forward
Breathing
Inhale during squat descent, exhale forcefully during explosive jump.
Tempo
1-0-1
Range of Motion
Squat to thighs parallel to floor; full triple extension in jump without knee lockout.
Safety
Safety Notes
- Warm up thoroughly
- Master stable jump squats first
- Avoid if knee or ankle pain
- Use non-slip surface
- Clear area of obstacles
Spotting
Not required; self-monitor form or use spotter for advanced weighted variations.
Common Mistakes
- Locking knees on landing
- Leaning forward
- Rushing without control
- Poor core engagement
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip mobility for deep squat
Build Up First
- Mastery of bodyweight squats
- Proficiency in stable jump squats
Also known as
BOSU Jump Squats, Balance Ball Squat Jumps, Unstable Jump Squats
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