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Balance Trainer Split Squat
A unilateral leg exercise performed with the rear foot elevated on a balance trainer, targeting the quads and glutes to improve balance, strength, and lower body stability.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
6
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
7/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall facing away from the balance trainer (BOSU). Place the top of one foot securely on the center of the dome behind you, assuming a staggered split squat stance.
- Maintain an upright torso and brace your core tightly to stabilize the pelvis.
- Slowly bend both knees, lowering your body straight down in a controlled manner.
- Descend until your front thigh is parallel to the ground or just before the rear knee touches.
- Pause briefly at the bottom, focusing on maintaining balance on the unstable surface.
- Drive through the front foot heel to extend the hip and knee, returning to the start position.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Stay tall and centered.
- Knees track over toes.
- Control the descent.
- Drive through front heel.
Breathing
Inhale while lowering into the squat and brace your core tightly; exhale forcefully as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower until the front thigh is parallel to the ground or until a comfortable stretch is felt in the hip flexor of the back leg.
Safety
Safety Notes
- Start with bodyweight only until stability is mastered.
- Maintain focus to prevent losing balance and falling.
- Stop the movement immediately if you experience sharp knee pain.
Spotting
Not recommended due to the unstable surface. If using dumbbells, use lighter loads or drop them if balance is lost.
Common Mistakes
- Wobbling or losing control on the balance trainer.
- Allowing the front knee to cave inward.
- Leaning the torso too far forward.
- Bouncing out of the bottom position.
When to Avoid
- Acute knee or ankle instability.
- Recent ankle sprain or injury.
Flexibility Needed
- Adequate hip flexor mobility in the rear leg.
- Good ankle dorsiflexion in the front leg.
Build Up First
- Competency in standard split squats.
- Good core bracing ability.
Also known as
BOSU Split Squat, Rear Foot Elevated BOSU Split Squat
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