Balance Trainer Single Leg Lifts
Balance Trainer Single Leg Lifts are a functional stability exercise performed on a BOSU ball that targets the hip flexors, quadriceps, and core stabilizers. This movement improves single-leg balance and proprioception while correcting strength asymmetries between the left and right sides.
Stability training relies heavily on neuromuscular readiness, which fluctuates based on your sleep and recovery. The AI analyzes your daily HRV and recovery status to determine if you have the coordination for high-stability work or if you should regress to a stable surface to prevent injury. Additionally, by tracking RPE, the app learns your balance threshold and adjusts the duration of holds to ensure progressive overload without compromising safety.
Form Cues
- Stand centered on the dome with a tall posture
- Keep your standing knee slightly bent and soft
- Engage your core to prevent your hips from tilting
- Fix your gaze on a stationary object at eye level
- Lift the non-standing leg slowly and with control
- Don't lock the knee of your standing leg
- Don't let your upper body lean backward
- Don't rush the movement or use momentum
- Don't look down at your feet
- Don't allow your hips to hike up on one side
Common Mistakes
- Locking the standing knee
- Leaning torso backward
- Shifting hips to the side
- Rushing the repetition tempo
- Poor foot placement on the dome
Muscles Worked
This exercise primarily targets the hip flexors of the lifting leg and the quadriceps and glutes of the standing leg, which work isometrically to maintain stability. Secondary emphasis is placed on the deep core muscles and lower leg stabilizers, including the calves and ankles, to manage the unstable surface.
Primary
Secondary
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