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Balance Trainer Side Lunge
Unilateral lower body exercise on a balance trainer targeting quads, glutes, and adductors to build single-leg strength, balance, and hip mobility in the frontal plane.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Obliques
Accessory Muscles
Calves
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Abs
4/10Transverse Abdominis
Obliques
4/10Calves
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome up on a stable surface. Stand centered on it with feet hip-width apart, core engaged, chest upright.
- Shift weight to one foot on the balance trainer and step the other leg out to the side.
- Bend the knee on the balance trainer side, pushing hips back while keeping the opposite leg straight.
- Lower until the bent thigh is near parallel to the ground, feeling a stretch in the inner thigh.
- Drive through the heel of the bent leg to return to start.
- Stabilize on the balance trainer before repeating or switching sides.
Coaching Tips
Form Cues
- Knee tracks over toes
- Hips back and down
- Core tight throughout
- Chest upright
- Push through heel
Breathing
Inhale as you lower into the lunge; exhale as you drive back to start while bracing your core.
Tempo
3-0-1
Range of Motion
Lower until bent thigh is parallel to ground or maximal safe stretch in groin; knee tracks over toes without passing them.
Safety
Safety Notes
- Perform slowly to maintain balance
- Ensure balance trainer is secure
- Avoid if acute knee or ankle injury
- Regress with support if balance is poor
- Stop if pain occurs
Spotting
Not typically needed; use wall or rack for support if beginner.
Common Mistakes
- Knee collapsing inward
- Rounding the back
- Rapid uncontrolled descent
- Leaning forward excessively
- Not engaging core
When to Avoid
- Acute knee injury
- Ankle instability
- Severe groin strain
- Hip mobility limitations
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for stability
Build Up First
- Master basic side lunge
- Balance competency on unstable surface
Also known as
BOSU Ball Lateral Lunge, BOSU Side Lunge, Balance Trainer Lateral Lunge
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