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Balance Trainer Walking Lunge
Unilateral lower-body exercise using a balance trainer that targets glutes, quads, and hamstrings to build strength, balance, and stability; enhances coordination and functional movement on unstable surface.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Calves, Obliques, Lower Back
Popularity Score
5
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, Vastus Medialis
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Calves
5/10Gastrocnemius, Soleus
Obliques
5/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome-side up on non-slip surface. Stand tall one stride behind it with feet hip-width apart and core braced.
- Step forward with right foot onto center of balance trainer dome and balance.
- Step left foot forward onto floor while lowering into lunge until front thigh parallels ground.
- Drive through front heel to extend legs and rise.
- Bring back foot forward to meet or step onto balance trainer for next lunge.
- Alternate legs in continuous walking pattern.
- Keep torso upright and core engaged throughout.
Coaching Tips
Form Cues
- Knee tracks over toes
- Core stays tight
- Torso remains upright
- Step controlled onto dome
Breathing
Inhale as you lower into the lunge; exhale as you drive up and brace core.
Tempo
2-0-1
Range of Motion
Lower until front thigh is parallel to ground and back knee hovers near floor, with 90-degree knee angles.
Safety
Safety Notes
- Avoid if acute knee or ankle pain
- Master standard lunges first
- Use non-slip surface
- Control speed to maintain balance
Spotting
Not required; perform in open space with support nearby if needed.
Common Mistakes
- Leaning forward excessively
- Knee caving inward
- Rushing transitions
- Heel lifting early
When to Avoid
- Acute knee pain
- Acute ankle pain
- Severe balance issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexibility for lunge depth
Build Up First
- Master standard walking lunges
- Static balance on unstable surface
Also known as
BOSU Walking Lunge, Unstable Surface Walking Lunge, Balance Ball Walking Lunge
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