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Balance Trainer Braced Bicycle Kicks
A supine core exercise where the legs cycle and the torso rotates, targeting the rectus abdominis and obliques for improved rotational stability and endurance while bracing against a balance trainer.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest short for core endurance training.
How to Perform
Lie supine with the balance trainer held above the chest, arms extended to press down firmly for an upper body brace. Extend the legs straight off the floor, maintaining a neutral spine.
- Crunch up and rotate your torso, bringing the left elbow toward the right knee while pulling the knee in.
- Simultaneously extend the left leg straight and hovering above the floor.
- Return the elbow and leg to the center position under control.
- Immediately repeat the motion on the opposite side, rotating the right elbow toward the left knee.
- Maintain constant downward pressure on the balance trainer for stability.
- Continue alternating sides smoothly, focusing on core engagement.
Coaching Tips
Form Cues
- Press into the balance trainer.
- Slow and controlled rotation.
- Lower back stays glued.
- Extend the non-working leg long.
Breathing
Exhale sharply as the elbow and knee meet during the crunch and rotation; inhale as you return to the center point.
Tempo
2-0-1
Range of Motion
Move through full spinal rotation until the opposite elbow approaches the knee, cycling legs from fully extended (hovering) to bent.
Safety
Safety Notes
- Ensure the lower back remains pressed into the floor to protect the lumbar spine.
- If neck strain occurs, support the head lightly with one hand while keeping the other on the balance trainer.
- Avoid if you have acute low back or neck pain.
Spotting
Not recommended. This is a bodyweight core exercise designed for self-regulation.
Common Mistakes
- Rushing the pace of the cycling movement.
- Allowing the lower back to arch off the floor.
- Failing to fully rotate the torso.
- Pulling on the head or neck during the crunch.
When to Avoid
- Acute low back pain or instability.
- Severe neck pain or stiffness.
Flexibility Needed
- Adequate spinal flexion and thoracic rotation.
Build Up First
- Ability to maintain posterior pelvic tilt supine.
- Competency in standard bodyweight bicycle kicks.
Also known as
Braced Bicycle Kicks, Balance Trainer Bicycle
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