Balance Trainer Lateral Step Over
A functional lower body drill using a balance trainer that targets the quads, glutes, and abductors to improve lateral agility and stability; commonly scaled by increasing speed or holding weights.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques, Abductors, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Calves
5/10Gastrocnemius
Abs
5/10Transverse Abdominis
Obliques
4/10External Obliques
Abductors
4/10Glute Medius
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand to one side of the balance trainer with feet hip-width apart and core engaged.
- Step the inside foot onto the center of the dome.
- Drive up to bring the outside foot onto the dome next to the first.
- Step the first foot down to the floor on the opposite side.
- Follow with the second foot to return to a standing position on the floor.
- Immediately reverse the motion to return to the starting side.
Coaching Tips
Form Cues
- Step center
- Soft knees
- Chest up
- Control the landing
Breathing
Inhale to prepare, exhale as you step up and over the dome.
Tempo
1-0-1
Range of Motion
Full step over the dome, ensuring feet land securely on top and on the floor.
Safety
Safety Notes
- Ensure surface is non-slip
- Start slowly to gauge balance
- Keep dome dry
Spotting
Not recommended; perform in a clear space.
Common Mistakes
- Stepping on edges
- Looking down
- Rushing
- Heels hanging off
When to Avoid
- Balance impairments
- Acute ankle sprains
- Hip or knee injuries
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
Build Up First
- Basic single-leg balance
- Familiarity with unstable surfaces
Also known as
BOSU Lateral Step Over, Balance Trainer Side Step, Lateral Dome Traverse, BOSU Side Step Over
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