Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Balance Trainer Split Squat
A unilateral lunge variation using dumbbells and a balance trainer to target the quads and glutes while challenging core stability and grip strength.
About Exercise
Equipment
Dumbbells, Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Forearms, Abs, Calves
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 MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris
Adductors
5/10Adductor Magnus
Forearms
4/10Flexors
Abs
4/10Rectus Abdominis, Transverse Abdominis
Calves
3/10Soleus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Allow full recovery for stability.
How to Perform
Stand in front of a balance trainer holding dumbbells at your sides. Reach one foot back and place the laces on the center of the dome.
- Inhale and brace your core to maintain balance.
- Lower your hips straight down until the front thigh is parallel to the floor.
- Ensure the front knee tracks in line with the toes.
- Pause briefly at the bottom without resting the back knee.
- Exhale and drive through the front heel to return to the starting position.
Coaching Tips
Form Cues
- Chest up
- Drive through heel
- Control the wobble
- Eyes forward
Breathing
Inhale on the way down, brace at the bottom, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Descend until the front thigh is parallel to the ground and the rear knee is just above the floor.
Safety
Safety Notes
- Ensure stable footing before descending
- Drop weights safely if balance is lost
- Start with light weights
Spotting
Not recommended; drop dumbbells to the side if balance is lost.
Common Mistakes
- Front knee caving inward
- Torso leaning too far forward
- Rear foot slipping off dome
- Rushing the rep
When to Avoid
- Acute ankle sprains
- Severe knee pain
- Vertigo or balance disorders
Flexibility Needed
- Hip extension
- Ankle dorsiflexion
Build Up First
- Bodyweight Balance Trainer Split Squat competency
- Basic dumbbell lunge proficiency
Also known as
Dumbbell BOSU Split Squat, Dumbbell Unstable Split Squat, Weighted Balance Trainer Split Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Split Squat
Balance Trainer
Quads, Glutes
Dumbbell Balance Trainer Squat
Dumbbells, Balance Trainer
Quads, Glutes
Balance Trainer Squat
Balance Trainer
Quads, Glutes
Balance Trainer Jump Squats
Balance Trainer
Quads, Glutes
Balance Trainer Knee Up Squats
Balance Trainer
Quads, Glutes
Balance Trainer Goblet Squat
Balance Trainer, Dumbbells
Quads, Glutes
Balance Trainer Lateral Dome Squats
Balance Trainer
Quads
Dumbbell Balance Trainer Step-Up
Dumbbells, Balance Trainer
Quads, Glutes
Balance Trainer Sumo Squat Jumps
Balance Trainer
Quads, Glutes
Dumbbell Balance Trainer Reverse Lunge
Balance Trainer, Dumbbells
Quads, Glutes
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
