How to do a Balance Trainer Alternating Lunge Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Alternating Lunge Jumps
Target muscles worked
Instructions for Proper Form
A plyometric, lower body exercise that utilizes a balance trainer to increase the difficulty of traditional lunge jumps. This variation improves power, stability, and endurance, making it ideal for athletes or those seeking an intense workout.
- Standing behind the Balance Trainer, place one foot on top of the dome and bend both knees to a comfortable depth lunge.
- Jump vertically, switching leg positions in the air, and land with the opposite foot on top of the dome.
- Alternate legs with each lunge jump while maintaining equal range of motion on both sides.
- Focus on upright spinal posture and a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Alternating Lunge Jumps standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Balance Trainer Alternating Lunge Jumps
1. Balance Trainer Alternating Lunge
52.6 mSCORESWAPPED 81 TIMESA 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.
- Intermediate
- Quads
- BOSU® Balance Trainer
2. Air Squats
92.1 mSCORESWAPPED 35 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.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 30 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.
4. Leg Extension
99.4 mSCORESWAPPED 29 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.
5. 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.
6. Lunge
90.8 mSCORESWAPPED 22 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.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 20 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. Dumbbell Sumo Squat
81 mSCORESWAPPED 18 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Balance Trainer Curtsy Lunge
57.5 mSCORESWAPPED 15 TIMESA unilateral lower body exercise that targets the glutes, quads, and hamstrings, with an emphasis on balance and coordination. Performing this on a BOSU balance trainer increases the stability challenge, enhancing muscle engagement and proprioception.
- Intermediate
- Quads
- BOSU® Balance Trainer
10. Jump Squat
60.9 mSCORESWAPPED 14 TIMESJump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.
- Intermediate
- Quads