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Balance Trainer Toe Touch
A hip hinge on an unstable BOSU dome that stretches hamstrings while building core stability and balance for improved proprioception and flexibility.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Obliques, Quads
Accessory Muscles
Calves
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 MapHamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Abs
5/10Transverse Abdominis
Obliques
4/10External Obliques
Quads
3/10Calves
2/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Place BOSU Balance Trainer dome side up on a non-slip surface. Stand with feet centered on the dome, knees slightly bent, core braced, and chest lifted.
- Push hips back to initiate hinge.
- Keep back flat and neutral as you lower.
- Reach hands toward toes feeling hamstring stretch.
- Drive hips forward to return upright.
- Squeeze glutes at the top.
- Maintain balance throughout.
Coaching Tips
Form Cues
- Hinge from hips
- Back flat
- Core tight
- Eyes forward
- Controlled descent
Breathing
Inhale during the lowering hinge while bracing core; exhale forcefully as you rise.
Tempo
4-0-2
Range of Motion
Hinge forward until hamstrings stretch and back remains neutral; do not round spine or exceed control.
Safety
Safety Notes
- Use non-slip surface
- Stop if back or knee pain
- Build balance progressively
- Avoid if dizzy or unstable ankles
Spotting
Use a wall or chair for light support if needed for balance; no spotter required otherwise.
Common Mistakes
- Rounding lower back
- Losing balance
- Bending knees too much
- Looking down
- Rushing the movement
When to Avoid
- Acute lower back pain
- Severe ankle instability
- Knee injuries
- Dizziness or vertigo
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge proficiency
- Ankle stability
Build Up First
- Basic balance on unstable surface
- Mastery of hip hinge without equipment
Also known as
BOSU Toe Touch, Balance Hinge Reach
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