Balance Trainer Bar Assisted Dome Squat
The Balance Trainer Bar Assisted Dome Squat is a stability-focused leg exercise performed on the unstable side of a BOSU ball while holding a fixed bar for support. It targets the quadriceps and glutes while heavily engaging the core and smaller stabilizer muscles around the ankles and hips.
Training on unstable surfaces places a high demand on your central nervous system (CNS), making your daily HRV and sleep data critical for determining if you have the coordination for a safe session. The AI analyzes your RPE and stability feedback to ensure you aren't sacrificing strength gains for balance; if your legs aren't fatigued but you feel unstable, the system can intelligently recommend a regression to solid ground or adjust the volume to match your current recovery status.
Form Cues
- Stand centered on the dome with feet shoulder-width apart
- Grip the support bar lightly for balance only
- Brace your core and keep your chest lifted high
- Lower your hips back and down as if sitting in a chair
- Drive through your mid-foot to stand back up
- Don't pull yourself up using the bar
- Don't let your knees cave inward as you squat
- Don't round your lower back at the bottom
- Don't rush the movement; keep the tempo slow
- Don't look down at your feet excessively
Common Mistakes
- Gripping the bar too tightly
- Uneven foot placement on the dome
- Shifting weight too far forward onto toes
- Bouncing out of the bottom position
- Hyperextending the back at the top
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes, similar to a traditional squat, but with a unique emphasis on neuromuscular control. The unstable surface forces the calves, hamstrings, and core stabilizers to work overtime to maintain alignment, improving overall joint stability in the lower body.
Primary
Secondary
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