How to do a Balance Trainer Single Leg Glute Drop
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 5,133
- Popularity Rank
- 1122nd
- Difficulty
- Intermediate
- Quads Strength
- 73 mSCORE 97th
- Equipment Required
BOSU® Balance Trainer
PVC Pipe
Workouts with Balance Trainer Single Leg Glute Drop
Target muscles worked
Instructions for Proper Form
A lower body exercise focusing on the glutes and hamstrings, with one leg on a BOSU balance trainer. The instability increases muscle engagement, offering a more challenging and effective workout than traditional glute bridges.
- Place one leg in a kneeling position on top of the Balance Trainer dome and extend the other leg out to the side with the foot flat on the floor.
- Rest a Balance Bar across the shoulders.
- Hinge at the hips and press the glutes back, while allowing the chest to lower toward the dome.
- Press back to the upright starting position.
- Maintain a braced core and extended spine throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Single Leg Glute Drop 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Balance Trainer Single Leg Glute Drop
1. Leg Press
99.7 mSCORESWAPPED 13 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.
2. Leg Extension
99.4 mSCORESWAPPED 13 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.
3. Glute Kickback Machine
94.6 mSCORESWAPPED 6 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
4. Machine Leg Press
95.1 mSCORESWAPPED 6 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.
5. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 5 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
6. Balance Trainer Single Leg Glute Drop
64.5 mSCORESWAPPED 4 TIMESA lower body exercise focusing on the glutes and hamstrings, with one leg on a BOSU balance trainer. The instability increases muscle engagement, offering a more challenging and effective workout than traditional glute bridges.
- Intermediate
- Quads
- PVC Pipe
- BOSU® Balance Trainer
7. Bulgarian Split Squat
91.2 mSCORESWAPPED 4 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
8. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 4 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
9. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 3 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
- Kettlebells
10. Single Leg Leg Extension
60.6 mSCORESWAPPED 3 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.