How to do a Balance Trainer Sumo Squat Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Sumo Squat Jumps
Target muscles worked
Instructions for Proper Form
Adds a cardiovascular and plyometric element to the sumo squat by incorporating jumps on a balance trainer. This variation increases leg strength and explosive power while improving balance and coordination.
- Stand behind the Balance Trainer with the feet in a wide stance.
- Flex the hips, knees and ankles and lower into a squat with the knees and toes externally rotated.
- Jump from the squat position to the top of the dome, sticking the landing for a second.
- Jump back down to the floor, landing in the wide sumo squat position.
- Maintain good, upright posture and a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Sumo Squat Jumps 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 Sumo Squat Jumps
1. Air Squats
92.1 mSCORESWAPPED 35 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. Leg Extension
99.4 mSCORESWAPPED 24 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. Dumbbell Sumo Squat
81 mSCORESWAPPED 24 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Balance Trainer Squat
56.3 mSCORESWAPPED 20 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.
5. Balance Trainer Goblet Squat
62.4 mSCORESWAPPED 18 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.
6. Dumbbell Squat
94.1 mSCORESWAPPED 14 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.
7. Machine Leg Press
95.1 mSCORESWAPPED 13 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.
8. Leg Press
99.7 mSCORESWAPPED 12 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.
9. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 11 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
10. 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.