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BOSU Balance Trainer Lateral Step Over
A BOSU balance trainer lateral step over targets quads, glutes, and core for enhanced balance, agility, and lower body stability; used in conditioning and functional training to improve coordination.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques, Abductors, Adductors
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
9/10Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Calves
5/10Gastrocnemius
Abs
5/10Transverse Abdominis
Obliques
4/10External Obliques
Abductors
4/10Glute Medius
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place the BOSU balance trainer dome-side up on a flat surface. Stand to one side with feet hip-width apart, core engaged.
- Lift closest foot and step onto the BOSU center.
- Bring the other foot up to join on the dome and stabilize.
- Step the leading foot down to the opposite side floor.
- Follow with the second foot to the floor on the opposite side.
- Turn and repeat leading with the other foot.
Coaching Tips
Form Cues
- Keep core tight
- Eyes forward, tall posture
- Knees track over toes
- Land softly on descent
Breathing
Inhale as you step up onto the BOSU; exhale as you stabilize and step down.
Tempo
2-1-2
Range of Motion
Step fully onto and over the BOSU dome with controlled knee and hip flexion until feet reach the opposite side.
Safety
Safety Notes
- Use on non-slip surface
- Start slow to build balance
- Avoid if balance impaired
- Wipe dome if sweaty
- Consult pro for injuries
Spotting
No spotting needed; perform in clear space with optional wall support for beginners.
Common Mistakes
- Leaning side to side
- Rushing without control
- Not engaging core
- Poor foot placement on dome
When to Avoid
- Balance impairments
- Acute ankle sprains
- Hip or knee injuries
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
Build Up First
- Basic single-leg balance
- Familiarity with unstable surfaces
Also known as
BOSU Lateral Step Over, Balance Trainer Side Step, Lateral BOSU Traverse
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