Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Step Up
A unilateral leg exercise performed on a balance trainer to improve stability, coordination, and leg strength, primarily targeting the glutes and quads.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs
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 Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a balance trainer (dome side up) on the ground. Stand facing it and place one foot centered firmly on top of the dome, ensuring a stable starting position.
- Drive through the heel of the elevated foot, stepping up until your leg is fully straight and you are standing tall on the dome.
- Maintain balance and stability by keeping your core braced and trunk upright.
- Control your descent slowly, bringing the trailing foot back to the floor without using it to push off aggressively.
- Complete all prescribed repetitions on one side, then switch legs and repeat the sequence.
Coaching Tips
Form Cues
- Drive through the heel.
- Maintain vertical shin.
- Control the down phase.
- Keep trunk upright.
Breathing
Inhale as you lower the body during the eccentric phase, and exhale sharply as you drive up to full extension, bracing the core.
Tempo
2-0-1
Range of Motion
Start with the working foot on the dome; finish standing fully erect on the dome, achieving full knee and hip extension.
Safety
Safety Notes
- Due to instability, start with bodyweight until balance and strength are proficient.
- Ensure the balance trainer is securely placed and will not slide on the floor.
- Avoid if dealing with acute knee or ankle instability or injury.
Spotting
Not generally spotted. If necessary, a spotter can stand close to assist with balance, but this exercise should primarily be performed bodyweight or with light load.
Common Mistakes
- Letting the knee collapse inward on the stepping leg.
- Rushing the negative (descent) portion.
- Pushing off excessively with the foot on the floor.
- Hunching forward during the step up.
When to Avoid
- Severe knee or ankle instability or injury.
- Acute vertigo or balance impairment.
Flexibility Needed
- Adequate ankle dorsiflexion.
Build Up First
- Basic bodyweight squat and lunge competency.
- Ability to balance momentarily on one leg.
Also known as
Bosu Step Up, Unstable Step Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Step Up
Balance Trainer
Quads
Balance Trainer Lateral Step Over
Balance Trainer, Body Weight
Glutes
Step Up
Body Weight, Plyometric Box
Quads
Balance Trainer Burpee with Push-up
Balance Trainer, Body Weight
Quads
Balance Trainer Squat
Balance Trainer
Quads
Balance Trainer Burpee
Balance Trainer, Body Weight
Quads
Balance Trainer Hip Thrust
Balance Trainer, Flat Bench
Glutes
Balance Trainer Split Squat
Balance Trainer, Body Weight
Quads
Balance Trainer Goblet Squat
Balance Trainer, Kettlebell
Quads
Balance Trainer Curtsy Lunge
Balance Trainer
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
