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Balance Trainer Dead Bug
A core stability exercise using a balance trainer that targets abs and obliques to build anti-extension strength and inter-limb coordination; commonly scaled by adding weights or bands.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back
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
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on the floor with one foot centered on the balance trainer dome, hips and knee bent at 90 degrees. Extend the opposite arm and leg toward the ceiling.
- Brace your core and press your lower back into the floor.
- Slowly lower the extended arm overhead and the leg toward the floor while exhaling.
- Stop just before your hand and heel touch the ground or if you lose core control.
- Inhale as you return the arm and leg to the starting position.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Keep lower back pressed down
- Move slowly and controlled
- Brace core like you're about to be punched
- Maintain spinal neutrality
- Coordinate opposite limbs evenly
Breathing
Exhale slowly as you extend the limbs; inhale as you return to start. Brace your core throughout.
Tempo
3-0-3
Range of Motion
Lower arm and leg until they are parallel to the floor or just before losing spinal neutrality, maintaining contact with the balance trainer.
Safety
Safety Notes
- Avoid if acute lower back pain or lumbar instability
- Reduce range if lower back discomfort
- Ensure trainer is stable
- Consult professional for shoulder pain
Spotting
Spotting not required; use a mat for comfort and self-assist if needed.
Common Mistakes
- Arching lower back
- Jerky or fast movements
- Losing balance on trainer
- Not bracing core
- Overextending beyond control
When to Avoid
- Acute lower back pain
- Lumbar instability
- Severe shoulder joint pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion to 90 degrees
- Ankle dorsiflexion for leg extension
Build Up First
- Basic core bracing competency
- Familiarity with standard dead bug
- Balance on unstable surface
Also known as
BOSU Dead Bug, Stability Ball Dead Bug
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