ConditioningReps

Balloon Drill

Stand with your feet shoulder-width apart, holding a balloon in front of you.

Exercise details

Primary muscle

Quads

Also works: Biceps, Front delts, Glutes, Triceps

Equipment
Other
Tracking
Reps

Execution

How to do it

  1. Stand with your feet shoulder-width apart, holding a balloon in front of you.

  2. Toss the balloon into the air and tap it lightly to keep it afloat.

  3. As the balloon is in the air, perform a squat by bending your knees and lowering your hips until your thighs are parallel to the floor.

  4. Stand back up and tap the balloon again as it comes down, repeating the process.

Form tips

  • Start with a shallow squat if you are new to the exercise and gradually increase the depth as you become more comfortable.

  • Focus on keeping your back straight and your knees aligned with your toes during the squat.

  • Perform the movement smoothly and with control to maximize muscle activation and coordination.

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Similar exercises

Movements that use a similar pattern or train the same muscles.

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