Skip to main content
Balance Trainer Slow Climbers being performed with proper form
Balance Trainer Slow Climbers demonstration video — proper form for the full movement.

How to do a Balance Trainer Slow Climbers

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
6,572
Popularity Rank
1117th
Difficulty
Intermediate
Abs Strength
39 mSCORE 164th
Equipment Required

Workouts with Balance Trainer Slow Climbers

    Target muscles worked

    Primary Muscles
    Abs
    Secondary Muscles
    Shoulders

    Instructions for Proper Form

    Slow Climbers on a BOSU Balance Trainer are a variation of mountain climbers that focus on controlled, deliberate movements, targeting the core, shoulders, and hips. The slower pace increases muscle engagement, with the dome adding a balance challenge that enhances core stability and strength.

    1. Step into plank position with the Balance Trainer in a platform side up position and hands on the platform handles.
    2. Step forward with one leg into a low lunge.
    3. Jump and switch legs, landing in a low lunge with the opposite leg forward.
    4. Alternate sides with each jump, moving at a speed that allows full range of motion.
    5. Keep the core braced throughout the exercise.

    Sets & Reps Calculator

    Average Balance Trainer Slow Climbers standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      7
      reps
      1 Set Max
      8
      reps
    • intermediate
      4
      sets
      7
      reps
      9
      reps
    • advanced
      4
      sets
      8
      reps
      10
      reps

    Enter your stats to calculate your Sets & Reps

    How is this calculated?

    Alternatives & Variations to Balance Trainer Slow Climbers

    Filter By

    1. 1. Balance Trainer Leg Crossover Planks

      Photo of Balance Trainer Leg Crossover Planks being performed
      56.2 mSCORESWAPPED 26 TIMES

      Leg Crossover Planks on a BOSU Balance Trainer intensify the traditional plank by adding leg movements that cross over the body, targeting the obliques, abdominals, and lower back. The balance trainer's instability requires greater core engagement, improving overall stability and strength.

    2. 2. Balance Trainer Speed Climbers

      Photo of Balance Trainer Speed Climbers being performed
      50.9 mSCORESWAPPED 13 TIMES

      A cardiovascular exercise that intensifies traditional mountain climbers by incorporating a BOSU balance trainer. This variation enhances core engagement and improves cardio endurance, providing a challenging workout for all fitness levels.

    3. 3. Balance Trainer Mountain Climber

      Photo of Balance Trainer Mountain Climber being performed
      40.8 mSCORESWAPPED 10 TIMES

      This intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.

    4. 4. Leg Raise

      Photo of Leg Raise being performed
      96.5 mSCORESWAPPED 8 TIMES

      Leg 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.

    5. 5. Cross Body Mountain Climber

      Photo of Cross Body Mountain Climber being performed
      44.5 mSCORESWAPPED 7 TIMES

      Cross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.

      • Intermediate
      • Abs

    6. 6. Russian Twist

      Photo of Russian Twist being performed
      96.2 mSCORESWAPPED 6 TIMES

      Russian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.

    7. 7. Ab Crunch Machine

      Photo of Ab Crunch Machine being performed
      96.1 mSCORESWAPPED 6 TIMES

      Ab 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

    8. 8. Cable Crunch

      Photo of Cable Crunch being performed
      88.8 mSCORESWAPPED 6 TIMES

      Cable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.

    9. 9. Balance Trainer Braced Frog Kicks

      Photo of Balance Trainer Braced Frog Kicks being performed
      42.9 mSCORESWAPPED 6 TIMES

      Balance 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.