Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Single Leg Lifts
BOSU balance trainer exercise that targets lower abs and hip flexors to enhance core stability and posture. Involves unilateral leg lifts with arm reach on an unstable dome for added balance challenge.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Lower Back, Quads
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 MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques
Lower Back
4/10Erector Spinae
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with lower back centered on the BOSU dome's rounded side up. Bend one knee with foot flat on floor; extend the other leg hovering above ground and opposite arm overhead.
- Engage core and brace spine.
- Slowly lift extended leg toward ceiling while reaching opposite arm toward ankle.
- Keep movement controlled to maintain balance on dome.
- Hold peak contraction briefly.
- Lower leg and arm slowly to start with control.
- Switch sides after reps or alternate per rep.
Coaching Tips
Form Cues
- Core tight throughout
- Leg straight, no knee bend
- Reach without twisting
- Control descent slowly
- Eyes forward, neck neutral
Breathing
Inhale as you prepare and lower; exhale during the lift and reach to engage core.
Tempo
3-1-3
Range of Motion
Lift leg until perpendicular to torso without arching back; arm reaches toward ankle without straining neck.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Stop if sharp pain in hips or spine
- Use non-slip surface under BOSU
- Progress slowly from floor version
- Consult professional for modifications
Spotting
No spotting needed; use wall for hand support if beginner.
Common Mistakes
- Allowing back to arch
- Jerky uncontrolled lifts
- Lifting too high without core brace
- Neglecting opposite side balance
- Forgetting to engage transverse abdominis
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Core stability without arching
Build Up First
- Master floor single leg lifts
- Basic plank hold proficiency
Also known as
BOSU Single Leg Lifts, BOSU Leg Raises, Balance Dome Single Leg Lifts, BOSU Core Leg Lifts
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Single Leg Crunches
Balance Trainer
Abs
Balance Trainer Plank
Balance Trainer
Abs
Balance Trainer Crunch
Balance Trainer
Abs
Balance Trainer Bird Dog
Balance Trainer
Abs
Balance Trainer Dead Bug
Balance Trainer
Abs
Balance Trainer Knee Tuck
Balance Trainer
Abs
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 Reverse Crunch
Balance Trainer
Abs
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
