How to do a Balance Trainer Alternating Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Alternating Lunge
Target muscles worked
Instructions for Proper Form
A dynamic lower body exercise that uses a BOSU balance trainer to enhance the difficulty of standard lunges. This variation improves balance, coordination, and leg strength, making it more challenging and effective.
- Stand a short distance behind the Balance Trainer.
- Step forward with one foot and place it in a centered position on top of the dome. Lower slowly into a lunge with both knees flexed to a comfortable depth and the back heel lifted.
- Alternate legs with each lunge, or perform all lunges on one side before repeating the same number of reps on the other side.
- Maintain upright spinal posture and a braced core throughout the exercise.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Alternating Lunge
1. Dumbbell Lunge
97.6 mSCORESWAPPED 69 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
2. Leg Extension
99.4 mSCORESWAPPED 43 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Lunge
90.8 mSCORESWAPPED 39 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
4. Air Squats
92.1 mSCORESWAPPED 31 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
5. Leg Press
99.7 mSCORESWAPPED 30 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
6. Balance Trainer Goblet Squat
62.4 mSCORESWAPPED 29 TIMESThe Balance Trainer Goblet Squat enhances lower body and core strength by adding instability to the traditional goblet squat. Using a balance trainer, such as a BOSU ball, it requires greater balance and coordination, targeting the quads, glutes, and core more intensely. Ideal for those seeking to improve functional fitness alongside muscle growth and stability.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 27 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Balance Trainer Squat
56.3 mSCORESWAPPED 26 TIMESBalance Trainer Squat is a bodyweight variation on the more standard Squat. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By using a Balance Trainer you add significantly more instability to the movement, which can help you develop balance and coordination, as well as achieve better muscle activation when compared to something like an Air Squat.
9. Dumbbell Squat
94.1 mSCORESWAPPED 26 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
10. Dumbbell Sumo Squat
81 mSCORESWAPPED 26 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.