How to do a Balance Trainer Bar Assisted Dome Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
BOSU® Balance Trainer
PVC Pipe
Workouts with Balance Trainer Bar Assisted Dome Squat
Target muscles worked
Instructions for Proper Form
This squat variation uses a BOSU balance trainer with bar assistance to focus on lower body strength while improving balance and coordination. The dome shape increases the challenge to the stabilizing muscles, offering a more intense workout compared to traditional squats.
- Stand on top of the Balance Trainer dome with feet in a hip width stance and feet level. Hold a Balance Bar in one hand with the tip resting on the floor to one side of the dome. Slowly flex the hips, knees and ankles, lowering into a comfortable depth squat. Simultaneously press the Balance Bar laterally. Keep the chest lifted and core braced throughout the exercise.
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Alternatives & Variations to Balance Trainer Bar Assisted Dome Squat
1. Back Squat
99.3 mSCORESWAPPED 39 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
2. Dumbbell Squat
94.1 mSCORESWAPPED 19 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.
3. Balance Trainer Goblet Squat
62.4 mSCORESWAPPED 16 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.
4. Balance Trainer Squat
56.3 mSCORESWAPPED 13 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.
5. Smith Machine Squat
94.3 mSCORESWAPPED 10 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
6. Machine Leg Press
95.1 mSCORESWAPPED 10 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
7. Hack Squat
90.1 mSCORESWAPPED 10 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
8. Air Squats
92.1 mSCORESWAPPED 9 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.
9. Leg Press
99.7 mSCORESWAPPED 7 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.