Glute Exercises for Hedgehog Balance Pods

After spending some time with your Hedgehog Balance Pods, you might find yourself asking “what’s next?” Don’t worry, there are plenty of more advanced exercises that you can use with this versatile piece of equipment! Let’s take a closer look at what else you can do. (If you haven’t seen the introductory guide, start here.)

A major benefit of the hedgehog pod system is that it allows you to be creative with what exercises you do. Don’t see something on the list that quite satisfies what you want to achieve? Try messing around and creating your own routine. If you’ve created a routine of your own, let us know! 

Side Step Disc Squats


These are similar to the lunges discussed in the introductory guide, but it increases the difficulty by implementing more active movements. 

To start things off, place the disc on the ground, then stand about 2 to 3 feet to the side of the disc. Then, step one foot onto the disc and keep the other firmly planted on the ground. Once balanced, clasp your hands out in front of you and begin to squat - get as low to the ground as you can while still maintaining balance. Once completing the squat, reposition your other foot so both feet are on the disc. Then, shuffle to the other side of the disc and repeat just as before.

Hedgehog Pod Squats

This exercise will be sure to keep you on your toes!

Place two of the half-dome pods on the ground and position one foot on each of the pods. Once centered, clasp your hands in front of you and begin to squat just as you normally would. You’ll find that the instability of the pods will add an extra element of difficulty to this common exercise.

We’re constantly rolling out additional tutorials, helpful tips, and other resources to help you get the most out of your StrongTek products. Please subscribe to our newsletter to get our most recent articles delivered straight to your inbox. As a bonus, subscribers will receive exclusive offers and inside information about upcoming products!

Stay strong and be well.

Back to blog