How to do a Balance Trainer Squat

Authored by Fitbod

About Balance Trainer Squat

Sets Logged
526,322
Popularity Rank
384th
Difficulty
Beginner
Quads Strength
27 mSCORE 225th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Balance 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.

  1. Stand on the Balance Trainer with the flat surface facing down.
  2. Place your feet on the Balance Trainer with your feet angled slightly outward.
  3. Keeping your heels planted firmly on the Balance Trainer, descend by hinging at your hips while keeping your chest up.
  4. Your knees should track outward and slightly forward as you descend while maintaining a neutral spine.
  5. Once your thighs have reached parallel with the ground, return to the starting position.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

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
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Reps & Weight