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Balance Trainer Bird Dog
A stability-focused variation of the bird dog performed on an unstable surface like a BOSU ball, targeting the core, lower back, and glutes to enhance balance, proprioception, and spinal stability for better posture and injury prevention.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Lower Back
Secondary Muscles
Obliques, Shoulders, Hamstrings
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
Lower Back
8/10Erector Spinae
Glutes
7/10Glute Max
Obliques
5/10External Obliques
Shoulders
4/10Anterior Delts
Hamstrings
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Place the balance trainer dome-side up on a non-slip surface. Kneel into a quadruped position with hands under shoulders and knees under hips, core braced and spine neutral.
- Brace core and maintain neutral spine.
- Slowly extend one arm forward parallel to floor.
- Simultaneously extend opposite leg back parallel to floor.
- Hold position for 3-5 seconds without rotating torso.
- Controlled return arm and leg to start.
- Switch sides and repeat.
Coaching Tips
Form Cues
- Keep hips level
- Gaze down neutral
- Line from fingertips to heel
- Core tight no sag
- Move slow controlled
- Shoulders down away from ears
Breathing
Inhale during return to start; exhale while extending arm and leg, bracing core throughout.
Tempo
3-2-2
Range of Motion
Extend arm and leg to parallel with floor; avoid arching back or lifting higher than hip level.
Safety
Safety Notes
- Ensure non-slip surface under trainer
- Stop if sharp back or knee pain
- Use padding under knees if needed
- Maintain neutral spine; regress to floor if unstable
- Avoid if recent spinal injury
- Keep head aligned with spine
Spotting
No spotting required; perform near wall for hand support if needed.
Common Mistakes
- Arching lower back
- Rotating hips or torso
- Rushing movements
- Hyperextending neck
- Lifting limbs too high
- Collapsing shoulders
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Severe balance issues
- Wrist or knee injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip extension full range
- Ankle dorsiflexion for knee position
Build Up First
- Master basic floor bird dog
- Core bracing proficiency
- Basic quadruped stability
Also known as
BOSU Bird Dog, Unstable Bird Dog, Balance Ball Bird Dog, Core Stability Bird Dog
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