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Balance Trainer Dead Bug
This core stability exercise, performed supine with a foot on a balance trainer, targets the abs and obliques to build anti-extension strength and inter-limb coordination.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors
Popularity Score
6
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
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine (on your back) with hips and knees bent to 90 degrees. Place one foot flat and centered on the balance trainer dome; extend the opposite arm and leg straight toward the ceiling.
- Brace your core tightly, pushing your lower back into the floor to lock the spine.
- Slowly lower the extended arm and opposite leg toward the floor simultaneously.
- Maintain absolute spinal neutrality and keep your ribs down; do not let your back arch or lift.
- Stop the motion just before your hand and foot touch the ground, or before core control is lost.
- Return the extended limbs slowly to the starting position.
- Repeat the movement on the same side, then switch to the other side for the next set.
Coaching Tips
Form Cues
- Belly button to spine.
- Crush the Balance Trainer.
- Control the descent.
- Ribs down and tight.
Breathing
Exhale slowly as you extend your limbs away from the body; inhale as you bring them back to the center.
Tempo
3-0-1
Range of Motion
Extend the arm and leg as far toward the ground as possible without allowing the lower back to arch or separate from the floor.
Safety
Safety Notes
- If you experience any lower back discomfort, reduce the range of motion.
- Focus on maintaining a flat back throughout the entire movement.
- Ensure the balance trainer is stable before starting the exercise.
Spotting
Not required; focus on tactile cues to ensure the lower back remains flat.
Common Mistakes
- Losing tension in the core during extension.
- Arching the lower back off the floor.
- Moving too quickly or sacrificing stability.
- Letting the knee on the balance trainer wobble.
When to Avoid
- Acute lower back pain or lumbar instability.
- Severe shoulder joint pain.
Build Up First
- Competency with standard bodyweight Dead Bug exercise.
Also known as
Dead Bug with BOSU, Unstable Surface Dead Bug
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