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Balance Trainer Braced Frog Kicks
A supine core exercise using a balance trainer for stability, this movement targets the lower abs and hip flexors. Perform simultaneous leg extensions and retractions in a frog-like pattern to build core endurance.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Obliques
Popularity Score
4
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
Quads
4/10Rectus Femoris
Obliques
3/10External Obliques, Internal Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest shorter for endurance focus.
How to Perform
Lie supine on the floor, holding the sides of the balance trainer (dome up) firmly above your head or placed behind your head for support. Bring both knees toward your chest, keeping your lower back pressed into the floor.
- Engage your core tightly to flatten your lower back against the ground, avoiding arching.
- Simultaneously extend both legs away from your body at a low angle, maintaining core tension.
- Sweep the extended legs slightly outward, then bring the heels together in a frog kick motion.
- Reverse the movement, bending the knees and pulling them back toward the chest.
- Maintain constant control; do not let the lower back lift off the floor.
Coaching Tips
Form Cues
- Flatten lower back.
- Maintain core bracing.
- Heels touch together.
- Control the extension.
Breathing
Inhale as you extend the legs away, focusing on bracing the core. Exhale forcefully as you retract the knees back toward your chest.
Tempo
2-0-1
Range of Motion
Extend legs as far as possible without allowing any arching or lifting of the lower back; return knees fully to the starting position near the chest.
Safety
Safety Notes
- Stop immediately if you feel any sharp pain in the lower back.
- If spinal stability is compromised, reduce the range of motion or raise the angle of leg extension.
Spotting
Not applicable; this is a bodyweight core stabilization exercise.
Common Mistakes
- Allowing the lower back to arch excessively.
- Extending the legs too low if core cannot stabilize.
- Using momentum or swinging the legs.
When to Avoid
- Acute lower back pain or lumbar disc issues.
- Severe hip flexor strain or pain.
Build Up First
- Ability to maintain a neutral spine in a supine position (dead bug mastery).
Also known as
Frog Kicks on Balance Trainer, Supported Frog Kicks
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