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Balance Trainer Bird Dog Crunch
A core stability exercise on a balance trainer that targets abs, obliques, and glutes to build anti-rotation strength and balance; combines contralateral extension with crunch for enhanced coordination.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lower Back, Shoulders, Hamstrings
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Glutes
6/10Glute Max, Glute Medius
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Hamstrings
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Allow recovery between sides
How to Perform
Place balance trainer dome-side up on non-slip surface. Start in quadruped position with hands under shoulders and one knee centered on dome, core braced and spine neutral.
- Extend opposite arm forward and leg backward, keeping them parallel to floor and hips square.
- Hold extension briefly to challenge stability.
- Pull extended elbow and knee toward center under torso, rounding back slightly.
- Engage abs to meet elbow and knee.
- Control return to full extension position.
- Switch sides after reps.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Keep hips square
- Brace core tight
- Move slowly and controlled
- Neutral spine always
- Limbs parallel to floor
- Avoid rotation
Breathing
Inhale as you extend arm and leg; exhale during crunch when elbow and knee meet.
Tempo
2-1-2
Range of Motion
Extend arm and leg to parallel with floor without arching back; crunch until elbow and knee touch under torso with slight spinal flexion.
Safety
Safety Notes
- Ensure non-slip surface under trainer
- Avoid if acute back pain
- Regress to floor if unstable
- Stop if wrist or knee pain
- Prioritize control over speed
- Maintain neutral spine to prevent strain
Spotting
No spotting needed; use stable surface or mats for support if balance is challenging.
Common Mistakes
- Hips tilting or rotating
- Rushing the movement
- Arching lower back
- Lifting limbs too high
- Uncontrolled wobbling
- Shrugging shoulders
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist or knee injuries
Flexibility Needed
- Adequate shoulder flexion
- Hip extension range
- Core stability
Build Up First
- Master basic bird dog on floor
- Familiarity with balance trainer
- Neutral spine control
Also known as
BOSU Bird Dog Crunch, Instability Bird Dog Crunch, Balance Ball Bird Dog Crunch
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