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Balance Trainer Reverse Lunge
A unilateral lunge variation performed with the front foot on a balance trainer. It targets the quads, glutes, and hamstrings, emphasizing stability and leg strength.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
4
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, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius, Soleus
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Rest less for conditioning, longer for strength focus.
How to Perform
Place the balance trainer dome side up on the floor. Stand facing the BOSU with one foot centered firmly on top, maintaining balance before starting the movement.
- Maintaining balance, step the back foot straight behind you into a deep lunge position.
- Lower your body until both knees approach a 90-degree angle.
- Ensure the front knee tracks over the ankle, keeping the torso upright.
- Drive through the heel of the front foot to powerfully stand back up.
- Bring the rear foot forward to meet the front foot on the ground or alternate legs.
- Complete all prescribed reps on one leg before switching sides.
Coaching Tips
Form Cues
- Front knee over ankle
- Maintain upright posture
- Push through front heel
- Control the descent
- Engage your core
Breathing
Inhale as you lower into the lunge; exhale forcefully as you drive up to the starting position, maintaining a tight core brace throughout.
Tempo
3-0-1
Range of Motion
Lower until the back knee hovers just above the floor and the front thigh is parallel to the ground, stopping shy of losing tension or balance.
Safety
Safety Notes
- Focus on balance before adding speed or external load.
- Stop immediately if sharp knee or ankle pain occurs.
- Keep the front foot fully planted on the balance trainer.
Spotting
Not recommended. Focus on stability and maintaining control; use light support (wall/chair) if needed.
Common Mistakes
- Losing balance on the BOSU
- Front knee caving inward
- Leaning torso too far forward
- Not achieving sufficient depth
When to Avoid
- Acute knee pain or injury
- Significant ankle instability
- Severe balance issues
Flexibility Needed
- Sufficient ankle mobility for front knee tracking
- Hip flexor mobility for deep lunge
Build Up First
- Basic reverse lunge technique competency
- Ability to stand unsupported on a balance trainer
Also known as
Balance Trainer Rear Lunge Kicks, BOSU Reverse Lunge
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