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Balance Trainer Walking Lunge
A dynamic, unilateral lunge performed continuously using a balance trainer, targeting the glutes and quads while intensely challenging balance and core stability for improved functional strength.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis
Hamstrings
5/10Biceps Femoris
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Use shorter rest for conditioning goals.
How to Perform
Place the balance trainer dome-side up. Stand tall immediately behind the balance trainer, facing forward. Brace your core lightly and look straight ahead.
- Step onto the center of the balance trainer with one foot, finding your balance before moving.
- Slowly step forward off the balance trainer and descend into a deep lunge.
- Ensure the front thigh is parallel to the ground, with the knee tracking over the ankle.
- Drive through the front foot to stand, bringing the rear foot forward onto the balance trainer.
- Immediately repeat the lunge step with the opposite leg, maintaining a continuous walking pattern.
- Switch sides every rep.
Coaching Tips
Form Cues
- Control the unstable surface.
- Stay tall and vertical.
- Knee tracks over foot.
- Smooth, continuous steps.
Breathing
Inhale as you descend into the lunge; exhale forcefully as you drive up out of the lunge while maintaining core brace.
Tempo
2-0-1
Range of Motion
Lower the hips until the front thigh is parallel to the floor or the back knee is near the ground, maintaining balance and an upright torso.
Safety
Safety Notes
- Only perform this exercise after mastering standard lunges and static balance exercises.
- Start with a very slow tempo to ensure stability and control.
- Keep the torso upright to minimize strain on the lower back.
Spotting
Not recommended; focus on body control and reduce range of motion if stability is lost.
Common Mistakes
- Rushing the transition between steps.
- Allowing the front knee to collapse inward.
- Excessive leaning or rounding of the back.
When to Avoid
- Acute knee or ankle pain.
- Severe balance disorders or vestibular issues.
Flexibility Needed
- Good ankle dorsiflexion
- Hip flexor mobility
Build Up First
- Competency in standard walking lunges
- Ability to balance statically on an unstable surface
Also known as
BOSU Walking Lunge, Unstable Surface Lunge Walk
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