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Balance Trainer Reverse Lunge
Unstable surface reverse lunge variation that targets quads, glutes, and hamstrings while building balance, core stability, and lower body strength; scaled by adding weights or holds.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abductors, Calves, Abs, 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 MapGlutes
8/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
7/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Abductors
5/10Glute Medius
Calves
4/10Gastrocnemius, Soleus
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer on stable floor. Stand with front foot centered on trainer, back foot on ground hip-width apart, core engaged, chest up.
- Step back with back leg, landing on ball of foot.
- Lower body until front thigh is parallel to ground and back knee hovers above floor.
- Drive through front heel to stand up.
- Lift back knee toward chest to balance on front leg.
- Hold balance briefly while maintaining upright torso.
- Step back leg down to repeat or reset.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toes
- Core tight
- Upright torso
- Controlled descent
- Stable balance
Breathing
Inhale as you lower into lunge; exhale as you drive up and balance.
Tempo
3-1-2
Range of Motion
Lower until front thigh parallel to floor, back knee near ground; full hip and knee extension in balance with knee lift to hip height.
Safety
Safety Notes
- Master basic reverse lunge first
- Avoid if acute knee pain
- Use near wall for support if needed
- Keep movement controlled
- Stop if balance lost
Spotting
No spotter needed; perform near support for safety during balance phase.
Common Mistakes
- Leaning forward
- Knee caving inward
- Using momentum
- Incomplete range
- Poor foot placement
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for lunge
Build Up First
- Proficient basic reverse lunge
- Good single-leg balance
Also known as
BOSU Reverse Lunge, Balance Pad Reverse Lunge, Unstable Reverse Lunge to Balance
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