Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Mountain Climber
A dynamic plank-based cardio exercise on a BOSU balance trainer that targets the core, hip flexors, and shoulders to build stability, endurance, and cardiovascular fitness; performed by alternating knee drives for conditioning.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Chest, Hamstrings, Glutes, Triceps, Lats
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
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
7/10External Obliques
Shoulders
6/10Anterior Delts, Medial Delts
Quads
5/10Chest
4/10Hamstrings
4/10Glutes
4/10Triceps
3/10Lats
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Place the BOSU balance trainer on the floor with the dome side down. Position yourself in a high plank with hands on the flat platform, wrists under shoulders, body in a straight line from head to heels, core braced.
- Brace your core and keep hips level.
- Drive your right knee toward your chest quickly.
- Extend the right leg back to plank position.
- Immediately drive your left knee toward your chest.
- Alternate legs in a rapid running motion.
- Maintain steady shoulders and avoid rotating hips.
Coaching Tips
Form Cues
- Core tight
- Hips square
- Knees track straight
- Shoulders stable
- Quick feet
Breathing
Inhale as you extend the leg back and exhale forcefully as you drive the knee forward, keeping the core braced throughout.
Tempo
1-0-1
Range of Motion
Drive knee fully toward chest with thigh parallel to floor at closest point; hips stay level, no sagging or piking of the lower back.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain exists
- Start slow if balance is poor
- Use padded surface under BOSU
- Warm up wrists and shoulders
- Progress gradually to prevent strain
Spotting
No spotting required; perform in open space away from obstacles for safety.
Common Mistakes
- Sagging hips
- Bouncing on BOSU
- Arched back
- Rotating torso
- Wrist bending
When to Avoid
- Acute wrist strain
- Shoulder impingement
- Lower back injury
- Balance disorders
Flexibility Needed
- Adequate shoulder flexion
- Hip flexion range
- Ankle dorsiflexion
Build Up First
- Proficient plank hold
- Basic core stability
- Familiarity with mountain climbers
Also known as
BOSU Mountain Climber, Bosu Ball Mountain Climber, Balance Ball Mountain Climber, Unstable Surface Mountain Climber
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Mountain Climber
Bodyweight
Abs
Balance Trainer Plank
Balance Trainer
Abs
TRX Mountain Climber
Others
Abs
Balance Trainer Bird Dog
Balance Trainer
Abs
Balance Trainer Knee Tuck
Balance Trainer
Abs
Balance Trainer Side Plank
Balance Trainer
Obliques
Balance Trainer High Knees
Balance Trainer
Hip Flexors, Quads
Balance Trainer Plank Jacks
Balance Trainer
Abs
Balance Trainer Half Burpee
Balance Trainer
Quads, Glutes
Balance Trainer Side Crunch
Balance Trainer
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
