How to do Balance Trainer Lateral Dome Squats
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Lateral Dome Squats
Target muscles worked
Instructions for Proper Form
Lateral Dome Squats on a BOSU Balance Trainer focus on the lower body, particularly targeting the quads, glutes, and inner thighs, while enhancing lateral movement and stability. The dome's curved surface increases the exercise's difficulty, improving balance and engaging more stabilizer muscles compared to traditional squats.
- Stand on top of the Balance Trainer with the feet in a narrow stance.
- Step to the floor with one foot and lower into a biased squat with one foot on the floor and the other on the dome.
- Press off the foot on the floor and step back up to the dome.
- Perform the desired number of repetitions on one side, then repeat on the opposite side.
- Keep the chest lifted and maintain a braced core throughout the exercise.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Lateral Dome Squats
1. Air Squats
92.1 mSCORESWAPPED 17 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.
2. Balance Trainer Squat
56.3 mSCORESWAPPED 14 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.
3. 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.
4. Leg Press
99.7 mSCORESWAPPED 10 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.
5. Dumbbell Sumo Squat
81 mSCORESWAPPED 10 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
6. Balance Trainer Alternating Lunge
52.6 mSCORESWAPPED 10 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
7. Dumbbell Squat
94.1 mSCORESWAPPED 10 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.
8. Dumbbell Lunge
97.6 mSCORESWAPPED 9 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.
9. 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.
10. Balance Trainer Mountain Climber
40.8 mSCORESWAPPED 9 TIMESThis intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.