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Balance Trainer Russian Twist
A rotational core exercise seated on a balance trainer that targets obliques and abs to build rotational strength, balance, and stability; commonly scaled by adding weight or elevating feet.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, 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
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Place balance trainer dome side up on the floor. Sit centered on the dome, lean back to 45 degrees with knees bent and feet flat or elevated, clasp hands or hold light weight at chest.
- Brace core and maintain neutral spine.
- Rotate torso to one side, moving hands toward hip.
- Lightly tap floor beside hip if possible.
- Return to center with control.
- Rotate to opposite side.
- Alternate sides while keeping lean and balance.
- Continue for reps, avoiding momentum.
Coaching Tips
Form Cues
- Rotate from ribcage
- Keep spine neutral
- Brace core tight
- Eyes forward
- Control the twist
Breathing
Exhale during each twist and inhale as you return to center.
Tempo
2-0-2
Range of Motion
Rotate torso from center to where hands reach beside hips without rounding back or losing balance on dome.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with feet on floor if unstable
- Use light weight initially
- Ensure thoracic mobility
- Stop if back discomfort occurs
Spotting
No spotting needed; perform solo with focus on form.
Common Mistakes
- Using momentum
- Rounding lower back
- Leaning too far back
- Dropping feet for support
- Twisting from hips only
When to Avoid
- Acute lower back injury
- Spinal conditions
- Recent abdominal surgery
Flexibility Needed
- Thoracic spine rotation
- Hip flexion for elevated feet
Build Up First
- Basic core bracing
- Familiarity with Russian twists
Also known as
BOSU Russian Twist, Rotational Twist on BOSU
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