Balance Dome Squat Hold

Muscles worked by the Balance Dome Squat Hold

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

CalvesGastrocnemiusHamstringsHamstring MusclesSoleus

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Balance Dome

Also called: bosu ball, bosu, balance trainer, half ball, dome trainer, half stability ball.

How to do the Balance Dome Squat Hold

1. Place the balance dome on a flat floor with the domed side up and step onto the middle of it with both feet, about hip-width apart.
2. Stand tall and find your balance before you start to squat.
3. Push your hips back and bend your knees until your thighs are close to parallel with the floor.
4. Reach your arms straight out in front of you to counterbalance and keep your chest up.
5. Hold the position for the planned time, keeping your knees in line with your toes.
6. Stand up slowly and step off one foot at a time.

Form tips

• Master the plain balance dome stand first; the squat adds load to an unstable surface.
• Spread your weight across the whole foot and do not let your heels lift or your knees cave inward.
• Hold a wall or a rack with one hand while you learn the position.

At a glance

Balance Dome Squat Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Squat
• Banded Squat
• Barbell Back Squat
• Barbell Box Squat
• Barbell Bulgarian Split Squat
• Barbell Isometric Squat Hold
• Barbell Zercher Hold
• Barbell Zercher Squat Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "balance-dome-squat-hold",
  "name_en": "Balance Dome Squat Hold",
  "name_de": "Balance-Dome Kniebeugen-Halt",
  "name_es": "Sentadilla Isométrica sobre Domo de Equilibrio",
  "description_en": "A static squat held on a balance dome: you stand on the domed top and lower into a partial squat with your arms reaching forward, then stay there while the unstable surface keeps shifting. The quadriceps and glutes hold the position and the ankles and trunk work to keep you balanced.",
  "description_de": "Eine statische Kniebeuge auf einem Balance-Dome: Du stehst auf der gewölbten Oberseite und gehst mit nach vorn gestreckten Armen in eine halbe Kniebeuge, dann bleibst du dort, während die instabile Fläche ständig nachgibt. Quadrizeps und Gesäßmuskeln halten die Position, Knöchel und Rumpf sorgen für die Balance.",
  "description_es": "Una sentadilla estática mantenida sobre un domo de equilibrio: te colocas de pie sobre su parte superior abombada y bajas a una sentadilla parcial con los brazos extendidos al frente, y te quedas ahí mientras la superficie inestable no deja de moverse. Los cuádriceps y los glúteos sostienen la posición, y los tobillos y el tronco trabajan para mantenerte en equilibrio.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "bosu_ball",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "hamstrings",
    "soleus"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "leg_day",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place the balance dome on a flat floor with the domed side up and step onto the middle of it with both feet, about hip-width apart.",
    "Stand tall and find your balance before you start to squat.",
    "Push your hips back and bend your knees until your thighs are close to parallel with the floor.",
    "Reach your arms straight out in front of you to counterbalance and keep your chest up.",
    "Hold the position for the planned time, keeping your knees in line with your toes.",
    "Stand up slowly and step off one foot at a time."
  ],
  "instructions_de": [
    "Stelle den Balance-Dome mit der gewölbten Seite nach oben auf einen ebenen Boden und steige mit beiden Füßen etwa hüftbreit in die Mitte.",
    "Stehe aufrecht und finde deine Balance, bevor du in die Kniebeuge gehst.",
    "Schiebe die Hüfte nach hinten und beuge die Knie, bis die Oberschenkel fast parallel zum Boden sind.",
    "Strecke die Arme gerade nach vorn, um das Gleichgewicht zu halten, und halte die Brust aufrecht.",
    "Halte die Position für die geplante Zeit, die Knie in einer Linie mit den Zehen.",
    "Richte dich langsam auf und steige mit einem Fuß nach dem anderen ab."
  ],
  "instructions_es": [
    "Coloca el domo de equilibrio sobre un suelo plano con el lado abombado hacia arriba y sube al centro con ambos pies, separados aproximadamente al ancho de las caderas.",
    "Ponte erguido y encuentra el equilibrio antes de empezar a hacer la sentadilla.",
    "Lleva las caderas hacia atrás y flexiona las rodillas hasta que los muslos queden casi paralelos al suelo.",
    "Extiende los brazos rectos al frente para contrarrestar el peso y mantén el pecho elevado.",
    "Mantén la posición durante el tiempo previsto, con las rodillas en línea con las puntas de los pies.",
    "Ponte de pie despacio y baja de un pie a la vez."
  ],
  "tips_en": [
    "Master the plain balance dome stand first; the squat adds load to an unstable surface.",
    "Spread your weight across the whole foot and do not let your heels lift or your knees cave inward.",
    "Hold a wall or a rack with one hand while you learn the position."
  ],
  "tips_de": [
    "Beherrsche zuerst den einfachen Balance-Dome Stand; die Kniebeuge fügt einer instabilen Fläche Last hinzu.",
    "Verteile dein Gewicht auf den ganzen Fuß und lass weder die Fersen abheben noch die Knie nach innen einknicken.",
    "Halte dich mit einer Hand an einer Wand oder einem Rack fest, während du die Position lernst."
  ],
  "tips_es": [
    "Domina primero la postura simple sobre el domo de equilibrio; la sentadilla añade carga sobre una superficie inestable.",
    "Reparte el peso por todo el pie y no dejes que los talones se levanten ni que las rodillas se cierren hacia dentro.",
    "Agárrate con una mano a una pared o a un rack mientras aprendes la posición."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/balance-dome-squat-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "balance-dome-squat-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.