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Balance Trainer Side Lunge
A unilateral lower body exercise performed on a balance trainer, targeting the glutes, quads, and adductors. It is used to improve lateral stability and single-leg strength.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Adductors
6/10Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Focus on stability and muscle engagement.
How to Perform
Stand centered on the dome side of the Balance Trainer with a wide, stable stance, facing forward. Keep your chest upright and maintain a neutral spine and rigid core.
- Shift weight to one leg, bending that knee and pushing your hips back as if sitting.
- Keep the opposite leg straight and foot flat, feeling a stretch in the inner thigh.
- Descend until your bent knee tracks over your foot and your thigh is near parallel.
- Powerfully drive through the heel of the bent leg to push back to the center starting position.
- Stabilize your body fully on the Balance Trainer before repeating the movement on the opposite side.
- Alternate sides for the duration of the set.
Coaching Tips
Form Cues
- Sit the hips back
- Keep chest upright
- Knee tracks outward
- Push through the heel
Breathing
Inhale deeply while lowering into the lunge to brace the core; exhale forcefully as you push back to the starting position.
Tempo
3-0-1
Range of Motion
The working knee should descend until the thigh is near parallel to the ground, or until a maximal stretch is felt in the groin of the straight leg.
Safety
Safety Notes
- Perform slowly and controlled due to the instability.
- Requires significant ankle, knee, and hip stability; regress movement if balance is poor.
- Ensure the Balance Trainer is stable and secured on the floor.
Spotting
Not recommended; hold onto a fixed support (like a squat rack or pillar) if balance is a major issue.
Common Mistakes
- Allowing the bent knee to collapse inward.
- Leaning too far forward or rounding the back.
- Losing balance or instability during the push-off.
- Bouncing out of the bottom position.
When to Avoid
- Acute knee or ankle injuries.
- Severe groin strain or hip mobility limitations.
Flexibility Needed
- Good ankle dorsiflexion mobility.
- Adequate hip adductor flexibility.
Build Up First
- Competency in standard bodyweight lateral lunges.
- Good foundational core stability.
Also known as
Bosu Ball Lateral Lunge, Balance Trainer Lateral Lunge
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