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Visual demonstration of the Balloon Drill exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Shoulders Biceps Triceps
Exercise guide

Balloon Drill

4 steps Updated 29/08/2026

Balloon Drill is a bodyweight exercise targeting Quadriceps (quadriceps femoris), Glutes (gluteus maximus, gluteus mideus) using Balloon.

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Balloon Drill

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