Balance Dome Step-Up

Muscles worked by the Balance Dome Step-Up

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

CalvesGastrocnemiusGlute MediusGluteus MediusHamstringsHamstring Muscles

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 Step-Up

1. Stand facing the balance dome, placed domed side up on a flat floor.
2. Place one foot flat in the middle of the dome.
3. Press through the whole foot and straighten that leg to stand up on the dome, bringing your other foot beside it.
4. Stand tall for a moment and keep your weight centred over the dome.
5. Step back down with the other foot first, then the working foot.
6. Complete the planned repetitions on one leg, then switch legs.

Form tips

• Put your foot in the middle of the dome; stepping near the edge makes it tip.
• Push through the heel and the whole foot rather than hopping up from the back leg.
• Hold a wall or a rack with one hand until you can step up and down smoothly.

At a glance

Balance Dome Step-Up in German & Spanish

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

Related exercises

• Dumbbell Step-Up to Balance
• Kettlebell Step-Up to Balance
• Step Ups
• Step-Up to Balance
• Balance Dome Glute Bridge
• Balance Dome Squat
• Balance Dome Squat Hold
• Banded Figure-4 Stretch

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-step-up",
  "name_en": "Balance Dome Step-Up",
  "name_de": "Balance-Dome Step-Up",
  "name_es": "Step-Up sobre Domo de Equilibrio",
  "description_en": "A single-leg step-up onto a balance dome: you place one foot on the domed top, stand up on it and then step back down. The surface tilts under your foot, so the quadriceps and glutes lift the body while the hips and ankle work to keep you steady.",
  "description_de": "Ein einbeiniger Step-Up auf einen Balance-Dome: Du setzt einen Fuß auf die gewölbte Oberseite, richtest dich darauf auf und trittst dann wieder hinunter. Die Fläche kippt unter deinem Fuß, sodass Quadrizeps und Gesäßmuskeln den Körper heben, während Hüfte und Sprunggelenk dich im Gleichgewicht halten.",
  "description_es": "Una subida a una pierna sobre un domo de equilibrio: apoyas un pie en la parte superior abombada, te pones de pie sobre ella y luego vuelves a bajar. La superficie se inclina bajo tu pie, así que los cuádriceps y los glúteos elevan el cuerpo mientras las caderas y el tobillo trabajan para mantenerte estable.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "bosu_ball",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "strength",
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "step-up",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand facing the balance dome, placed domed side up on a flat floor.",
    "Place one foot flat in the middle of the dome.",
    "Press through the whole foot and straighten that leg to stand up on the dome, bringing your other foot beside it.",
    "Stand tall for a moment and keep your weight centred over the dome.",
    "Step back down with the other foot first, then the working foot.",
    "Complete the planned repetitions on one leg, then switch legs."
  ],
  "instructions_de": [
    "Stelle dich vor den Balance-Dome, der mit der gewölbten Seite nach oben auf einem ebenen Boden liegt.",
    "Setze einen Fuß flach in die Mitte des Domes.",
    "Drücke dich über den ganzen Fuß ab und strecke dieses Bein, um dich auf dem Dome aufzurichten, und setze den anderen Fuß daneben.",
    "Stehe einen Moment aufrecht und halte dein Gewicht mittig über dem Dome.",
    "Steige mit dem anderen Fuß zuerst wieder ab, dann mit dem Arbeitsfuß.",
    "Absolviere die geplante Anzahl an Wiederholungen auf einem Bein und wechsle dann das Bein."
  ],
  "instructions_es": [
    "Ponte de frente al domo de equilibrio, colocado con el lado abombado hacia arriba sobre un suelo plano.",
    "Apoya un pie completamente en el centro del domo.",
    "Empuja con todo el pie y estira esa pierna para subir al domo, llevando el otro pie a su lado.",
    "Ponte erguido un momento y mantén el peso centrado sobre el domo.",
    "Baja con el otro pie primero y después con el pie de trabajo.",
    "Completa las repeticiones previstas con una pierna y luego cambia de pierna."
  ],
  "tips_en": [
    "Put your foot in the middle of the dome; stepping near the edge makes it tip.",
    "Push through the heel and the whole foot rather than hopping up from the back leg.",
    "Hold a wall or a rack with one hand until you can step up and down smoothly."
  ],
  "tips_de": [
    "Setze den Fuß in die Mitte des Domes; nahe am Rand kippt er weg.",
    "Drücke dich über die Ferse und den ganzen Fuß ab, statt dich vom hinteren Bein hochzuhüpfen.",
    "Halte dich mit einer Hand an einer Wand oder einem Rack fest, bis du gleichmäßig auf- und absteigen kannst."
  ],
  "tips_es": [
    "Coloca el pie en el centro del domo; pisar cerca del borde hace que se incline.",
    "Empuja con el talón y con todo el pie en lugar de impulsarte con la pierna de atrás.",
    "Agárrate con una mano a una pared o a un rack hasta que puedas subir y bajar con fluidez."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/balance-dome-step-up-start.webp",
      "peak": "images/flat/balance-dome-step-up-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-step-up");

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.