Balance Trainer Braced Bicycle Kicks
Balance Trainer Braced Bicycle Kicks are a dynamic core exercise performed seated on the dome of a BOSU ball to target the abdominals and obliques. This variation uses the unstable surface to increase core activation while the hands provide support for better control.
This exercise demands high neuromuscular control, so the AI utilizes your HRV and sleep data to gauge if your central nervous system is recovered enough for stability training. By tracking intensity and RPE, the app ensures you maintain tension in the abs rather than compensating with the lower back as you fatigue. If nutrition logs show low carbohydrate intake, the system might adjust the duration, as core endurance on an unstable surface is highly energy-demanding.
Form Cues
- Sit centrally on the dome with hands braced on the floor or ball behind you
- Tilt your pelvis posteriorly to keep your lower back close to the ball
- Extend one leg fully while drawing the opposite knee toward your chest
- Breathe continuously and rhythmically throughout the set
- Don't allow your lower back to arch away from the ball
- Don't shrug your shoulders up toward your ears
- Don't rock your torso wildly side-to-side
- Don't hold your breath while switching legs
Common Mistakes
- Arching the lumbar spine
- Relying on momentum
- Placing feet on the floor between reps
- Tensing the neck excessively
Muscles Worked
This exercise primarily targets the rectus abdominis and obliques, forcing them to stabilize the pelvis against the shifting surface of the balance trainer. The reciprocating leg movement also engages the hip flexors and quadriceps, creating a comprehensive anterior core challenge.
Primary
Secondary
Get Personalized Coaching for Balance Trainer Braced Bicycle Kicks
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.