Balance Dome Squat

Muscles worked by the Balance Dome Squat

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

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. Find your balance and reach your arms straight out in front of you.
3. Push your hips back and bend your knees, lowering until your thighs are close to parallel with the floor.
4. Keep your chest up and your knees in line with your toes.
5. Press through your whole foot to stand back up.
6. Repeat for the planned repetitions and step off one foot at a time.

Form tips

• Do the balance dome stand and squat hold first; the moving squat adds change of position to an unstable surface.
• Keep your weight spread over the whole foot; heels lifting or knees caving inward are signs the surface is too hard for now.
• Hold a wall or a rack with one hand until the movement feels steady.

At a glance

Balance Dome Squat in German & Spanish

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

Related exercises

• Balance Dome Squat Hold
• 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",
  "name_en": "Balance Dome Squat",
  "name_de": "Balance-Dome Kniebeuge",
  "name_es": "Sentadilla sobre Domo de Equilibrio",
  "description_en": "A bodyweight squat done standing on the domed side of a balance dome. The surface moves under your feet, so the quadriceps and glutes lower and lift the body while the ankles and trunk work to keep you balanced.",
  "description_de": "Eine Kniebeuge mit dem Körpergewicht, bei der du auf der gewölbten Seite eines Balance-Domes stehst. Die Fläche gibt unter deinen Füßen nach, sodass Quadrizeps und Gesäßmuskeln den Körper senken und heben, während Knöchel und Rumpf für die Balance arbeiten.",
  "description_es": "Una sentadilla con el peso del cuerpo hecha de pie sobre el lado abombado de un domo de equilibrio. La superficie se mueve bajo tus pies, así que los cuádriceps y los glúteos bajan y suben el cuerpo mientras los tobillos y el tronco trabajan para mantenerte en equilibrio.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "bosu_ball",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "hamstrings",
    "soleus"
  ],
  "goals": [
    "strength",
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "lower_back_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.",
    "Find your balance and reach your arms straight out in front of you.",
    "Push your hips back and bend your knees, lowering until your thighs are close to parallel with the floor.",
    "Keep your chest up and your knees in line with your toes.",
    "Press through your whole foot to stand back up.",
    "Repeat for the planned repetitions and step off one foot at a time."
  ],
  "instructions_de": [
    "Lege den Balance-Dome mit der gewölbten Seite nach oben auf einen ebenen Boden und steige mit beiden Füßen etwa hüftbreit in die Mitte.",
    "Finde deine Balance und strecke die Arme gerade nach vorn.",
    "Schiebe die Hüfte nach hinten und beuge die Knie, bis die Oberschenkel fast parallel zum Boden sind.",
    "Halte die Brust aufrecht und die Knie in einer Linie mit den Zehen.",
    "Drücke dich über den ganzen Fuß wieder nach oben.",
    "Wiederhole für die geplante Anzahl an Wiederholungen 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.",
    "Encuentra el equilibrio y extiende los brazos rectos al frente.",
    "Lleva las caderas hacia atrás y flexiona las rodillas, bajando hasta que los muslos queden casi paralelos al suelo.",
    "Mantén el pecho elevado y las rodillas en línea con las puntas de los pies.",
    "Empuja con todo el pie para volver a ponerte de pie.",
    "Repite el número de repeticiones previsto y baja de un pie a la vez."
  ],
  "tips_en": [
    "Do the balance dome stand and squat hold first; the moving squat adds change of position to an unstable surface.",
    "Keep your weight spread over the whole foot; heels lifting or knees caving inward are signs the surface is too hard for now.",
    "Hold a wall or a rack with one hand until the movement feels steady."
  ],
  "tips_de": [
    "Beherrsche zuerst den Balance-Dome Stand und den Kniebeugen-Halt; die bewegte Kniebeuge fügt einer instabilen Fläche Positionswechsel hinzu.",
    "Verteile dein Gewicht auf den ganzen Fuß; abhebende Fersen oder nach innen einknickende Knie sind Zeichen, dass die Fläche vorerst zu schwer ist.",
    "Halte dich mit einer Hand an einer Wand oder einem Rack fest, bis sich die Bewegung stabil anfühlt."
  ],
  "tips_es": [
    "Haz primero la postura sobre el domo de equilibrio y la sentadilla isométrica; la sentadilla en movimiento añade cambio de posición a una superficie inestable.",
    "Reparte el peso por todo el pie; si los talones se levantan o las rodillas se cierran hacia dentro, la superficie es demasiado difícil por ahora.",
    "Agárrate con una mano a una pared o a un rack hasta que el movimiento te resulte estable."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/balance-dome-squat-start.webp",
      "peak": "images/flat/balance-dome-squat-peak.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");

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.