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Balance Trainer Stability Ball Overhead Squat
An unstable squat variation using a balance trainer and overhead stability ball that targets quads, glutes, and core to build strength, balance, and coordination; ideal for advanced stability training.
About Exercise
Equipment
Balance Trainer, Stability Ball
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Lower Back, Calves
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
8/10Anterior Delts
Glutes
7/10Glute Max
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius, Soleus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Place balance trainer dome side up on a stable surface. Step onto it with hip-width feet, then press stability ball overhead with straight arms.
- Brace core and push hips back to squat down.
- Bend knees and ankles while keeping ball overhead.
- Descend until hips reach parallel or below knees.
- Drive through heels to extend hips and knees.
- Return to standing with full extension and neutral spine.
Coaching Tips
Form Cues
- Keep chest lifted.
- Elbows locked overhead.
- Knees track over toes.
- Core braced tight.
- Gaze forward level.
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until hip crease is at or below knee level, with heels in contact and ball aligned over mid-foot.
Safety
Safety Notes
- Avoid if limited ankle, hip, or shoulder mobility.
- Master basic squat and overhead hold first.
- Use spotter if new to instability.
- Perform slowly to maintain balance.
- Stop if ankle roll risk.
Spotting
Spotter assists by stabilizing shoulders or providing hand support; safer to drop ball than loaded bar.
Common Mistakes
- Knees caving inward.
- Leaning forward excessively.
- Heels lifting off trainer.
- Ball drifting forward.
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Severe ankle instability
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Hip mobility for upright torso
- Shoulder flexion to 180 degrees
Build Up First
- Proficient bodyweight squat
- Overhead hold competency
- Balance on unstable surface
Also known as
BOSU Stability Ball Overhead Squat, Unstable Overhead Squat with Ball, Balance Ball Overhead Squat
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