How to do a Balance Trainer Goblet Squat

Authored by Fitbod

About Balance Trainer Goblet Squat

Sets Logged
44,346
Popularity Rank
774th
Difficulty
Advanced
Quads Strength
85 mSCORE 54th
Primary Muscles
Secondary Muscles

Instructions: How To

The 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.

  1. Stand on top of the Balance Trainer dome in a hip width stance with level feet.
  2. Hold a kettlebell with both hands in front of the chest.
  3. Bend the hips, knees and ankles into a comfortable depth squat.
  4. Pause at the bottom of the movement, then slowly press back up to standing position.
  5. Keep the chest lifted and maintain a braced core throughout the exercise.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Reps & Weight