Balance Trainer Single-Leg Lifts
Balance trainer exercise that targets the abs and hip flexors to enhance core stability. Involves unilateral leg lifts with arm reaches on an unstable dome for added balance challenge.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Lower Back, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques
Lower Back
4/10Erector Spinae
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine with your lower back centered on the dome of the balance trainer, one foot flat on the floor, and the working leg extended hovering above the ground.
- Engage your core to press your lower back into the dome.
- Simultaneously lift the extended leg and the opposite arm toward the ceiling.
- Pause briefly at the top with the leg perpendicular to the torso.
- Slowly lower the leg and arm back to the starting position.
- Maintain balance and repeat for the desired reps before switching sides.
Coaching Tips
Form Cues
- Ribs down
- Brace core
- Reach long
- Control the dome
Breathing
Exhale as you lift the leg and arm, inhaling as you lower them with control.
Tempo
3-1-1
Range of Motion
Lift the leg until the hip is flexed to approximately 90 degrees without rounding the lower back.
Safety
Safety Notes
- Ensure the balance trainer is on a non-slip surface
- Stop if you feel sharp pain in the lower back
Spotting
Self-spot by keeping the non-working foot firmly planted on the floor for stability.
Common Mistakes
- Arching the lower back
- Using momentum to lift
- Holding breath
- Twisting the hips
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Core stability without arching
Build Up First
- Master floor single leg lifts
- Basic plank hold proficiency
Also known as
BOSU Single Leg Lifts, Balance Dome Leg Raises, Unilateral Balance Trainer Leg Lifts, BOSU Dead Bug
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