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Balance Trainer Lateral Dome Squats
Unilateral squat on a BOSU dome with lateral step that targets quads, glutes, and hamstrings to build lower body strength and stability; enhances balance and coordination through instability.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Adductors, Abs, Calves, Obliques, Lower Back
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
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris
Adductors
4/10Abs
4/10Transverse Abdominis
Calves
3/10Obliques
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place BOSU dome-side up on a non-slip surface. Stand with both feet on the dome in a narrow stance, chest up, core braced.
- Step one foot laterally to the floor while keeping the other on the dome.
- Lower hips into a squat, bending the knee over the toes on the floor foot.
- Keep chest upright and maintain balance on the dome.
- Press through the floor foot to return to the dome.
- Step back with the other foot and repeat on opposite side.
Coaching Tips
Form Cues
- Core tight
- Knees track toes
- Chest up
- Control step
- Balance first
Breathing
Inhale as you lower into the squat; exhale as you press back to start. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lower until thighs are parallel to floor or as deep as balance allows; fully extend hips and knees at top without locking.
Safety
Safety Notes
- Avoid if acute ankle or knee injury
- Step off if losing balance
- Keep movements controlled
- Ensure stable surface
- Progress gradually from stable squats
Spotting
No spotter needed; use wall for support if beginner.
Common Mistakes
- Knees caving in
- Leaning forward
- Rushing transition
- Poor core engagement
- Uneven weight distribution
When to Avoid
- Acute knee injury
- Severe balance issues
- Recent ankle sprain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Master basic bodyweight squat
- Familiarity with unstable surfaces
Also known as
BOSU Lateral Dome Squat, Balance Dome Side Squat, BOSU Unilateral Squat
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