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Dumbbell Balance Trainer Squat
A weighted squat variation performed on an unstable balance trainer while holding dumbbells, targeting the quads, glutes, and core to build lower body strength and significant stability.
About Exercise
Equipment
Dumbbells, Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Forearms, Lower Back, Calves
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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Forearms
4/10Flexors
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius, Soleus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Allow adequate rest for neural recovery due to stability demands.
How to Perform
Stand on the dome side of a balance trainer with feet shoulder-width apart, holding a dumbbell in each hand by your sides with arms fully extended.
- Engage your core and stabilize your footing on the dome.
- Lower your hips back and down into a squat while keeping your chest up.
- Descend until your thighs are parallel to the floor or as far as stability allows.
- Pause briefly at the bottom to ensure control.
- Drive through your feet to extend your knees and hips, returning to the starting position.
Coaching Tips
Form Cues
- Chest up
- Core tight
- Knees over toes
- Control the descent
- Eyes forward
Breathing
Inhale as you lower into the squat, brace your core, and exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower hips until thighs are parallel to the floor, ensuring full extension at the top without locking knees.
Safety
Safety Notes
- Drop weights safely if you lose balance
- Ensure the balance trainer is on a non-slip surface
- Master the bodyweight version first
- Avoid if you have acute ankle instability
Spotting
Spotter can stand behind to assist with balance at the hips; do not touch the weights.
Common Mistakes
- Rounding the back
- Knees caving inward
- Rushing the movement
- Leaning too far forward
- Using momentum
When to Avoid
- Acute ankle injuries
- Severe balance disorders
- Lower back pain
Flexibility Needed
- Ankle dorsiflexion
- Hip flexion
- Thoracic extension
Build Up First
- Proficiency in bodyweight balance trainer squat
- Ability to squat with dumbbells on stable ground
Also known as
Weighted BOSU Squat, Dumbbell Bosu Ball Squat, Weighted Balance Trainer Squat
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