How to do Balance Trainer Hesitation Lunges
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Hesitation Lunges
Target muscles worked
Instructions for Proper Form
This variation adds an element of instability to hesitation lunges, targeting the lower body with a focus on balance and core strength. It's more challenging than traditional lunges, promoting increased muscle activation and stability.
- Stand behind the Balance Trainer with one foot on the floor and the other foot lightly touching the dome.
- Tap the foot on the dome, then step firmly on that foot and lower into a lunge.
- Press back to the starting position and alternate the toe tap and lunge.
- Perform the desired number of reps on one side, then repeat on the other leg.
- Maintain good, upright posture and a braced core throughout the exercise.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Hesitation Lunges
1. Dumbbell Lunge
97.6 mSCORESWAPPED 19 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. Balance Trainer Alternating Lunge
52.6 mSCORESWAPPED 18 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
3. Balance Trainer Squat
56.3 mSCORESWAPPED 16 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.
4. Leg Extension
99.4 mSCORESWAPPED 12 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. Lunge
90.8 mSCORESWAPPED 11 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.
6. Balance Trainer Goblet Squat
62.4 mSCORESWAPPED 9 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. 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.
8. Balance Trainer Curtsy Lunge
57.5 mSCORESWAPPED 5 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
9. Side Lunge
79.4 mSCORESWAPPED 5 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
10. Hack Squat
90.1 mSCORESWAPPED 4 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.