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Balance Trainer Lateral Step Over
This is a dynamic lateral stepping exercise performed over a Balance Trainer, primarily targeting coordination and stability. It enhances quickness, balance, and core control, often used for conditioning or sports performance.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Medius, Glute Max
Quads
7/10Vastus Lateralis, Vastus Medialis
Abductors
7/10Glute Medius
Abs
6/10Rectus Abdominis, External Obliques
Hamstrings
5/10Biceps Femoris
Calves
4/10Soleus
Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-60 seconds • Rest shorter for conditioning focus, longer for stability refinement.
How to Perform
Stand to one side of the Balance Trainer (flat side down) with feet shoulder-width apart. Maintain an upright posture and focus on keeping your weight centered over your feet.
- Step laterally up and over the dome with the foot closest to the trainer.
- Quickly follow with the trailing foot to land securely on the opposite side.
- Immediately reverse the movement, stepping back over the Balance Trainer laterally.
- Maintain a quick, continuous, rhythmic pace while alternating directions.
- Engage the core to maintain stability and prevent excessive torso sway.
Coaching Tips
Form Cues
- Quick feet.
- Soft landing.
- Stay tall.
- Control the transition.
- Hips level.
Breathing
Maintain continuous, steady breathing; do not hold your breath as you transition over the dome.
Tempo
1-0-1
Range of Motion
The movement spans the full height of the Balance Trainer, requiring clear foot clearance over the apex of the dome.
Safety
Safety Notes
- Ensure the Balance Trainer is stable and flat side is firmly on the floor.
- Stop immediately if sharp ankle or knee pain occurs.
- Focus on balance before increasing speed.
Spotting
Not recommended. Use a slow, controlled pace until confidence and balance are established.
Common Mistakes
- Pausing too long between steps.
- Dragging feet across the dome.
- Excessive side-to-side leaning.
- Landing with stiff legs.
When to Avoid
- Acute ankle or knee instability.
- Recent lower body surgery.
Flexibility Needed
- Good ankle stability.
- Adequate hip flexion and abduction.
Build Up First
- Basic single-leg balance competency.
Also known as
Bosu Ball Up And Over
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