How to do a Balance Trainer Single Leg Lifts
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Single Leg Lifts
Instructions for Proper Form
Single Leg Lifts on a BOSU Balance Trainer target the lower abdominals and hip flexors, with the dome's instability increasing the core engagement required to maintain balance. This exercise enhances core strength and stability, particularly beneficial for improving posture and lower back health.
- Lie on the dome with the lumbar spine centered on the top. Bend one leg with the foot flat on the floor, and fully extend the other leg and the opposing arm. Lift the extended leg while simultaneously reaching to the ankle with the opposite arm. Slowly lower the arm and leg at the same time, then repeat the arm/leg lift. Alternate sides after the desired number of repetitions.
Sets & Reps Calculator
Average Balance Trainer Single Leg Lifts standards by male, female, gender, weight, age and height
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Alternatives & Variations to Balance Trainer Single Leg Lifts
1. Leg Raise
96.5 mSCORESWAPPED 33 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
2. Crunches
94 mSCORESWAPPED 29 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Balance Trainer Braced Bicycle Kicks
31.3 mSCORESWAPPED 13 TIMESA dynamic core exercise that combines the instability of a BOSU balance trainer with the intensity of bicycle kicks, targeting the abdominals and obliques. The added instability requires more muscle engagement, making it more effective than standard floor bicycle kicks.
- Intermediate
- Abs
- BOSU® Balance Trainer
4. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 12 TIMESBalance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.
- Intermediate
- Abs
- BOSU® Balance Trainer
5. Balance Trainer Crunch
39.4 mSCORESWAPPED 11 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
6. Balance Trainer Single Leg Crunches
37.6 mSCORESWAPPED 8 TIMESAn isolation exercise targeting the abdominals, performed with one leg extended on a BOSU balance trainer. This adds a balance challenge, making it more effective at engaging the core compared to standard crunches.
- Intermediate
- Abs
- BOSU® Balance Trainer
7. Bicycle Crunch
91.8 mSCORESWAPPED 7 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
8. Dead Bug
92.4 mSCORESWAPPED 7 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
9. Ab Crunch Machine
96.1 mSCORESWAPPED 6 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
10. Flutter Kicks
88 mSCORESWAPPED 6 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.