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Balance Trainer Russian Twist
A demanding core rotation exercise performed on a balance trainer, targeting the obliques and abdominals. This movement builds rotational strength and enhances core stability under instability.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
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 MapObliques
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Shorter rest periods are typical for core stability work.
How to Perform
Sit centered on the dome of the balance trainer with knees bent and feet flat on the floor. Lean back slightly, engaging the core to maintain a challenging incline angle. Hold a light weight or keep hands together in front of the chest.
- Brace your core and slightly rotate your torso to one side, bringing your hands toward the side of the dome.
- Contract the obliques strongly to control the twist.
- Reverse the movement and rotate across the center line to the opposite side.
- Maintain the leaned-back angle and core engagement throughout the entire set.
- Move slowly and deliberately, focusing on rotational control, not momentum.
Coaching Tips
Form Cues
- Rotate from the rib cage.
- Keep core tight.
- Control the dome.
- Shoulders follow hands.
Breathing
Exhale strongly when twisting to each side; inhale briefly as you pass through the center position.
Tempo
2-0-1
Range of Motion
Rotate the torso maximally to each side without rounding the lower back or shifting heavily on the balance trainer.
Safety
Safety Notes
- Stop immediately if lower back pain occurs.
- Maintain control due to the unstable surface; begin with feet anchored if needed.
- Use a light weight or bodyweight until stability is mastered.
Spotting
Not recommended; focus on control and use a light load. Ensure the surrounding area is clear.
Common Mistakes
- Rounding the lower back excessively.
- Using excessive momentum to twist.
- Twisting primarily with the arms.
- Losing the leaned-back position.
When to Avoid
- Acute lower back pain or disc issues.
- Recent spinal surgery.
Flexibility Needed
- Adequate thoracic spine rotation.
Build Up First
- Competency performing a standard Russian Twist on the floor.
- Basic core stabilization strength.
Also known as
BOSU Russian Twist, Rotational Twist on BOSU
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