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Balance Trainer Braced Frog Kicks
Bodyweight core exercise on a balance trainer with V-sit leg extensions and retractions in a frog-kick pattern, targeting abs and hip flexors to build stability and endurance.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Quads
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
Obliques
5/10External Obliques, Internal Obliques
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the dome of the balance trainer with hands braced on the sides, knees to chest in V-sit position, feet hovering off the ground.
- Engage core and press lower back into dome.
- Extend legs straight out low while lowering torso slightly, sweeping legs outward then heels together.
- Bend knees to retract legs toward chest while tucking torso up.
- Maintain control without arching back.
- Repeat for reps, keeping heels elevated.
Coaching Tips
Form Cues
- Brace core tight
- Keep back flat
- Control leg sweep
- Heels stay up
- No momentum
Breathing
Inhale during leg extension and torso lower; exhale forcefully during retraction and tuck.
Tempo
3-1-2
Range of Motion
Extend legs to 30 degrees above ground without back arch; retract fully to knees near chest.
Safety
Safety Notes
- Avoid if acute lower back pain
- Reduce range if back arches
- Clear space to prevent falls
- Start with floor version for beginners
Spotting
Not required; use wall for balance support if needed.
Common Mistakes
- Arching lower back
- Using momentum in kicks
- Heels dropping to ground
- Poor core engagement
When to Avoid
- Acute lower back injury
- Shoulder instability
Flexibility Needed
- Ankle dorsiflexion for leg extension
- Hip flexion range
Build Up First
- Basic plank hold
- Core engagement competency
Also known as
BOSU Frog Kicks, Braced V-Sit Frog Kicks, Balance Dome Frog Extensions
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