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Balance Trainer Side Bend
A standing core exercise performed on a balance trainer, targeting the obliques and transverse abdominis to improve core stability and lateral flexion strength.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back
Popularity Score
4
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
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest periods should be short due to core focus.
How to Perform
Stand centered on the dome of the balance trainer with feet shoulder-width apart. Maintain soft knees and a tall posture, engaging the core before starting the movement.
- Slowly bend your torso laterally toward one side, letting your hand slide down the side of your leg.
- Keep your hips stable and your gaze forward; avoid flexing or rotating your shoulders.
- Contract the opposite oblique strongly to pull your torso back to the starting upright position.
- Maintain balance throughout the movement, keeping the feet flat on the dome.
- Repeat the movement on the same side for desired reps, or alternate sides as programmed.
Coaching Tips
Form Cues
- Tall posture
- Hips stay still
- Slow and controlled
- Pull back upright
Breathing
Exhale as you bend sideways (lateral flexion) and forcefully inhale while bracing the core as you return to the upright position.
Tempo
2-1-1
Range of Motion
Move only as far as you can maintain stable balance and control, typically allowing the hand to reach just past the knee.
Safety
Safety Notes
- Focus intensely on balance; reduce range of motion if stability is compromised.
- If experiencing acute lower back pain, discontinue the exercise.
Spotting
Not recommended. Focus on stability and use lighter weight or bodyweight until balance improves.
Common Mistakes
- Bending forward or backward at the waist.
- Allowing the hips to shift laterally excessively.
- Rushing the movement and losing balance.
When to Avoid
- Acute lower back pain.
- Severe balance issues.
- Inner ear problems affecting stability.
Flexibility Needed
- Adequate thoracic spine mobility.
Build Up First
- Basic core bracing competency.
- Ability to stand unassisted on an unstable surface.
Also known as
Bosu Ball Side Bend, Stability Side Bend
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