Balance Trainer Braced Frog Kicks
Balance Trainer Braced Frog Kicks are a stability-focused core exercise where you perform a modified hip bridge with your feet on a BOSU ball and knees flared wide. This movement targets the lower abdominals and glutes while challenging your ability to maintain a neutral spine on an unstable surface.
Because stability exercises tax the central nervous system differently than standard strength work, the AI analyzes your HRV and sleep quality to determine if you have the coordination required for high-quality reps today. If you report lower back sensitivity, the system can instantly swap this for a stable floor-based regression to ensure safety. Over time, the app tracks the correlation between your core bracing intensity and recovery to optimize rep ranges for your specific endurance levels.
Form Cues
- Press your lower back firmly into the floor before lifting
- Keep your feet flat on the dome with knees flared wide
- Squeeze your glutes hard at the top of the movement
- Exhale forcefully as you lift your hips
- Control the descent slowly to resist gravity
- Don't arch your lower back aggressively at the top
- Don't let your knees collapse inward toward each other
- Don't push off the floor with your head or neck
- Don't allow the BOSU ball to slide away from you
Common Mistakes
- Hyperextending the lumbar spine
- Relying on momentum instead of muscle tension
- Lifting the head off the ground
- Uneven foot pressure on the dome
- Relaxing the core brace between reps
Muscles Worked
This exercise primarily engages the lower abdominals and glutes, requiring them to work in unison to stabilize the pelvis against the shifting surface of the balance trainer. The wide-knee 'frog' position increases activation of the hip external rotators and reduces hip flexor dominance, ensuring the core remains the primary stabilizer.
Primary
Secondary
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