Balance Trainer Squat
10 reps
Balance on the dome, hinge your hips back into a squat, then stand tall.
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QUADS
Balance Trainer Squat
A bodyweight squat done standing on a BOSU dome, which turns a basic squat into a balance drill. The unstable surface builds coordination and forces stronger muscle activation than a plain air squat. A beginner-friendly way to train the quads while sharpening stability.
How to do it
- 1
Stand on the balance trainer with the flat surface facing down.
- 2
Set your feet on the dome, toes turned slightly outward.
- 3
Keeping your heels planted, hinge your hips back and lower with your chest up.
- 4
Let your knees track outward and slightly forward as you descend, spine neutral.
- 5
Once your thighs reach about parallel, drive back up to standing.
- 6
Lead with your hips going down and up rather than just bending your knees.