Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Step Up
A unilateral lower-body step-up on an unstable balance trainer that targets quads, glutes, and hamstrings to build leg strength, balance, and coordination; scaled by adding weights or height.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, 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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius, Soleus
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome side up on a stable, non-slip surface. Stand behind it with feet shoulder-width apart, chest up, core engaged.
- Place one foot firmly on the center of the dome.
- Push through your heel to lift your body up, driving knee extension and hip extension.
- Bring the trailing foot up to meet or drive knee to 90 degrees while balancing.
- Hold briefly at the top, maintaining upright posture.
- Slowly lower the trailing foot to the ground with control.
- Step down with the lead foot, keeping movement deliberate.
Coaching Tips
Form Cues
- Drive through heel
- Keep knee over toes
- Core tight
- Eyes forward
- Controlled descent
Breathing
Inhale as you lower down; exhale as you drive up and brace your core.
Tempo
2-1-2
Range of Motion
Step up until the lead thigh is parallel to the ground or higher if balanced; lower until the trailing foot touches the floor without losing control.
Safety
Safety Notes
- Start bodyweight only
- Use wall support if unstable
- Wear supportive shoes
- Ensure clear space around
- Stop if knee or ankle pain occurs
Spotting
Not typically needed; beginners can hold onto a wall or chair for balance support.
Common Mistakes
- Using momentum from trailing leg
- Knee collapsing inward
- Leaning forward excessively
- Rushing the lowering phase
When to Avoid
- Acute knee injury
- Balance disorders
- Ankle instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic lunge form
- Familiarity with unstable surfaces
Also known as
BOSU Step Up, Stability Step Up, Unstable Step Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Burpee
Balance Trainer
Quads
BOSU Balance Trainer Lateral Step Over
Balance Trainer
Quads
Balance Trainer Knee Up Squats
Balance Trainer
Quads
Balance Trainer Hip Thrust
Balance Trainer
Glutes
BOSU Balance Trainer Squat
Balance Trainer
Quads
Balance Trainer High Knees
Balance Trainer
Hip Flexors, Quads
Balance Trainer Side Lunge
Balance Trainer
Quads
Balance Trainer Half Burpee
Balance Trainer
Quads, Glutes
Balance Trainer Split Squat
Balance Trainer
Quads
Balance Trainer Jump Squats
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
