Balance Trainer Single Leg Glute Drop
The Balance Trainer Single Leg Glute Drop is a unilateral lower-body exercise performed on a BOSU ball that targets the glutes and hamstrings. This movement challenges core stability and balance while isolating each leg to correct strength imbalances.
Balance exercises are highly sensitive to neural fatigue. Our AI analyzes your daily recovery metrics, such as HRV and sleep quality, to determine if your nervous system is primed for this high-stability challenge. If your recovery is low or you report knee instability, the app will auto-adjust to a stable floor-based regression to ensure you stimulate the glutes effectively without risking injury.
Form Cues
- Stand on the flat side of the balance trainer
- Press firmly through your standing heel
- Keep your chest up and shoulders back
- Control the descent slowly
- Squeeze your glute at the top of the movement
- Don't let your standing knee collapse inward
- Don't rush the downward phase
- Don't round your upper back
- Don't bounce off the floor with the non-working foot
- Don't look down at your feet
Common Mistakes
- Knee valgus (caving in)
- Excessive forward leaning
- Relying on momentum
- Uneven hip alignment
- Lack of core engagement
Muscles Worked
This exercise primarily strengthens the gluteus maximus and hamstrings through a modified single-leg squatting pattern. It places a significant demand on the gluteus medius and core stabilizers to maintain balance on the unstable surface, improving functional stability.
Primary
Secondary
Get Personalized Coaching for Balance Trainer Single Leg Glute Drop
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.