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Balance Trainer Sumo Squat Jumps
Plyometric exercise combining sumo squats with explosive jumps on a balance trainer to target quads, glutes, and adductors for lower body power, balance, and coordination.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
4/10Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place balance trainer dome-up on a stable surface. Stand behind it in a wide sumo stance with toes out at 45 degrees, feet wider than shoulders.
- Push hips back and bend knees to lower into a sumo squat until thighs are parallel to floor.
- Explode upward by extending hips, knees, and ankles to jump onto the balance trainer dome.
- Land softly on mid-foot, bending knees to absorb impact and stabilize on the unstable surface.
- Push hips back slightly to squat on the dome while maintaining balance.
- Explosively jump back down to the floor in sumo stance, landing softly with bent knees.
- Repeat for desired reps, keeping core braced throughout.
Coaching Tips
Form Cues
- Knees track over toes
- Drive through heels
- Core tight on landing
- Arms swing for momentum
- Land soft and quiet
- Eyes forward for balance
Breathing
Inhale during the descent into the squat, brace core, and exhale forcefully during the explosive jump.
Tempo
1-0-1
Range of Motion
Lower until thighs parallel to floor; fully extend hips and knees at the top of each jump without locking out.
Safety
Safety Notes
- Avoid if acute knee or ankle injuries present
- Master basic sumo squats first
- Use non-slip surface under trainer
- Wear supportive shoes with grip
- Stop if joint pain occurs
- Progress gradually from stable surface
Spotting
No spotter needed; perform in open space away from obstacles for safe landing.
Common Mistakes
- Knees caving inward
- Locking knees on landing
- Leaning forward excessively
- Insufficient squat depth
- Poor core engagement
- Jumping too high prematurely
When to Avoid
- Acute knee pain
- Ankle instability
- Lower back issues
- Recent hip surgery
Flexibility Needed
- Hip external rotation
- Ankle dorsiflexion
- Shoulder flexion for arm drive
Build Up First
- Proficiency in bodyweight sumo squats
- Basic squat jump on stable surface
- Balance on unstable surfaces
Also known as
BOSU Sumo Squat Jumps, Sumo Jump Squats on BOSU, Balance Ball Sumo Squat Jumps
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