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Balance Trainer Side Bend
A standing core exercise on a balance trainer targeting obliques to build lateral flexion strength and stability; enhances balance and control on unstable surface.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
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 MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place balance trainer dome up on flat surface. Stand centered with feet shoulder-width apart, soft knees, tall posture, core engaged, hands on hips.
- Bend torso laterally to one side, sliding hand down leg toward knee.
- Keep hips stable and gaze forward, avoiding rotation or forward lean.
- Contract opposite obliques to return to upright position.
- Maintain balance with feet flat on dome.
- Repeat on same side or alternate as needed.
Coaching Tips
Form Cues
- Engage core throughout
- Keep back straight
- Control the descent
- Maintain balance
- Hips square forward
Breathing
Exhale as you bend sideways; inhale as you return to upright while bracing core.
Tempo
3-1-3
Range of Motion
Bend until hand reaches knee or mild stretch felt in opposite side, without hip shift or spinal rounding.
Safety
Safety Notes
- Reduce range if balance is compromised
- Avoid if acute back pain or severe balance issues
- Keep feet flat on dome
- Perform slowly to prevent falls
- Ensure trainer is properly inflated
Spotting
No spotter required; use wall for light support if needed for beginners.
Common Mistakes
- Leaning forward or backward
- Rotating torso
- Rushing the movement
- Shifting hips excessively
When to Avoid
- Acute lower back pain
- Severe balance issues
- Inner ear problems affecting stability
Flexibility Needed
- Adequate spinal lateral flexion
- Basic ankle and hip stability
Build Up First
- Master side bend on stable surface
- Basic balance competency
Also known as
BOSU Ball Side Bend, Unstable Surface Side Bend
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