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Upper Legs · Body Weight
Balloon Drill
Balloon Drill is an intermediate compound strength exercise that works the quads (upper legs), with the shoulders and arms assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Shoulders · deltoids
- Arms · biceps brachii, triceps brachii
How to do Balloon Drill
- Stand with your feet shoulder-width apart, holding a balloon in front of you.
- Toss the balloon into the air and tap it lightly to keep it afloat.
- 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.
- 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.
Balloon Drill alternatives
More quads exercises
Balloon Drill FAQ
What muscles does Balloon Drill work?
Balloon Drill mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus and gluteus mideus). The shoulders and arms work as secondary muscles.
What equipment do you need for Balloon Drill?
None. Balloon Drill is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Balloon Drill should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Balloon Drill good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Balloon Drill burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Balloon Drill?
Other exercises for the quads include Ball Headlock Squat, Dumbbell Step-Up With Knee Raise, Dumbbell Goblet Curtsy Lunge and Suspension Trainer With Grips Split Squat.
For developers
Use Balloon Drill in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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