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Balance Trainer Braced Bicycle Kicks
Unstable core exercise on BOSU trainer with alternating leg kicks and braced torso that targets abs and obliques to build stability and endurance; scaled by hold duration or range.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders
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
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
12-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the dome of the BOSU balance trainer with hands on sides for support. Lean back slightly with core braced, torso nearly parallel to floor, and legs extended hovering off the ground.
- Pull one knee toward chest while extending opposite leg straight out, hovering above floor.
- Alternate legs in a controlled pedaling motion.
- Keep torso stable and core engaged throughout.
- Switch smoothly without momentum.
- Breathe steadily and maintain neutral spine.
Coaching Tips
Form Cues
- Brace core tight
- Pedal slowly and controlled
- Keep lower back neutral
- Hover legs without dropping
- Engage obliques on rotation
Breathing
Inhale as you pull knee in; exhale as you extend leg. Brace core continuously without holding breath.
Tempo
2-0-2
Range of Motion
Torso remains elevated and stable; legs move from knee at chest to full extension hovering 2-4 inches above floor without touching down.
Safety
Safety Notes
- Stop if sharp back or hip pain occurs
- Ensure BOSU is stable on flat surface
- Avoid if acute lower back injury present
- Maintain neutral spine to protect back
Spotting
Not required; perform in controlled environment without spotter.
Common Mistakes
- Arching lower back
- Using momentum to swing legs
- Allowing heels to touch floor
- Neck strain from pulling hands
- Incomplete core bracing
When to Avoid
- Acute lower back pain
- Hip flexor strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder mobility for bracing
Build Up First
- Basic core engagement competency
- Familiarity with bicycle kick motion
Also known as
BOSU Braced Bicycle Kicks, Braced BOSU Bicycle Crunches, BOSU Stability Bicycle Kicks
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