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Balance Trainer Sumo Squat Jumps
A plyometric lower body exercise performed on a balance trainer using a wide stance, training glutes, quads, and adductors for power, stability, and conditioning.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Calves, Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Vastus Medialis, Vastus Lateralis
Adductors
7/10Adductor Magnus
Calves
5/10Gastrocnemius
Hamstrings
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Rest shorter for conditioning sets, longer for maximizing power output.
How to Perform
Stand centered on the dome of the balance trainer with a wide stance and toes pointed slightly outward. Maintain a tall, upright torso and engage the core to stabilize.
- Lower into a deep sumo squat, ensuring knees track outward over your toes.
- Explosively jump straight up off the dome, extending hips and knees fully.
- Absorb the landing softly, controlling your balance as you return to the deep squat position.
- Maintain core tension throughout and immediately transition into the next jump.
Coaching Tips
Form Cues
- Soft landing
- Knees track out
- Jump straight up
- Stay centered
- Chest stays up
Breathing
Inhale on the descent (squat), brace the core tightly, and exhale forcefully as you jump upward.
Tempo
X-0-X
Range of Motion
Squat until thighs are parallel to the floor or the balance trainer dome; fully extend the body during the jump phase.
Safety
Safety Notes
- Ensure the balance trainer is stable and flat on the ground.
- Do not perform if experiencing acute knee or ankle pain.
- Reduce jump height if balance is compromised.
- Master stationary squats on the device before attempting jumps.
Spotting
Not recommended; focus on balance and controlled movement. Use lower repetitions if stability is difficult.
Common Mistakes
- Allowing the knees to collapse inward on landing or descent.
- Landing stiff-legged instead of absorbing the force.
- Losing balance or shifting weight excessively on the dome.
When to Avoid
- Acute knee or ankle injuries.
- Significant balance disorders or inner ear issues.
Flexibility Needed
- Adequate hip external rotation and ankle dorsiflexion.
Build Up First
- Competency performing bodyweight sumo squats.
- Good core stability for unstable surfaces.
Also known as
BOSU Sumo Squat Jumps, Wide Stance Jumps on Balance Trainer
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