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Balance Trainer Split Squat
Unilateral split squat with rear foot on a balance trainer that targets quads and glutes to build leg strength and stability; enhances proprioception and addresses imbalances.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Adductors, Obliques
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
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place balance trainer dome-up behind you. Step forward with front foot hip-width apart, place rear foot laces-down on dome center. Stand tall with core engaged.
- Inhale and bend both knees to lower body.
- Keep front knee over toes, descend until front thigh is parallel to floor.
- Pause briefly at bottom.
- Exhale and drive through front heel to extend knee and hip.
- Return to start position.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knee tracks over toes
- Drive through front heel
- Core tight, chest up
- Rear foot light on dome
Breathing
Inhale during descent, brace core, exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallel to floor, back knee hovers above ground; full hip and knee extension at top.
Safety
Safety Notes
- Start bodyweight only
- Avoid if acute knee pain
- Use support if balance poor
- Keep controlled speed
Spotting
Not recommended; use wall or rack for support if needed to maintain balance.
Common Mistakes
- Front knee collapses inward
- Leaning too far forward
- Rushing the descent
- Heel lifts off ground
When to Avoid
- Acute knee injuries
- Balance disorders
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic split squat
- Good single-leg balance
Also known as
BOSU Split Squat, Unstable Split Squat, Bulgarian Split Squat on Balance Trainer
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