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Balance Trainer Single Leg Lifts
A core stability exercise performed lying supine with one foot elevated on a balance trainer, emphasizing anti-extension. It isolates the hip flexors and deep core muscles to improve balance and spinal control.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Glutes
Accessory 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 MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Glutes
4/10Glute Max
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Keep rest periods short to maintain core fatigue.
How to Perform
Lie supine on the floor, placing one heel or foot firmly onto the dome of a balance trainer. Ensure your back is flat against the floor, and the non-working leg is extended straight.
- Brace your core tightly, pressing your lower back into the floor or mat.
- Slowly lift the free leg straight up toward the ceiling, maintaining the spinal position.
- Raise the leg until the thigh is vertical or slightly past perpendicular to the floor.
- Lower the leg slowly and with control without allowing it to touch the floor.
- Complete all prescribed reps on one side, then switch legs and repeat.
Coaching Tips
Form Cues
- Flatten lower back.
- Keep hips level.
- Control the descent.
- Focus on the deep core.
Breathing
Inhale during the eccentric lowering phase; exhale forcefully as you lift the leg and maintain core tension.
Tempo
2-0-1
Range of Motion
Lift the free leg from just above the floor to a vertical position, ensuring the lower back remains flat against the floor throughout the movement.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back.
- Prioritize spinal stability over maximal leg range of motion.
Spotting
Not required; focus on internal core bracing and controlled movement.
Common Mistakes
- Arching the lower back.
- Rushing the lowering phase.
- Bouncing the supporting foot.
- Letting the foot touch the ground.
When to Avoid
- Acute or chronic lower back pain.
Flexibility Needed
- Basic hip flexion mobility.
Build Up First
- Competent anterior core bracing (anti-extension).
Also known as
BOSU Single Leg Lifts, Unstable Single Leg Raise, Balance Ball Leg Raise
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