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Balance Trainer Bird Dog Crunch
A quadruped core exercise performed on a balance trainer, targeting the abs, glutes, and shoulders. This movement improves anti-rotation, anti-extension, and contralateral coordination.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
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
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds • Rest briefly between switching sides.
How to Perform
Place the Balance Trainer dome-side up. Start in a stable quadruped position with hands beneath the shoulders and one knee centered on the dome, keeping the core braced and spine neutral.
- Extend the arm opposite the planted knee forward while simultaneously extending the free leg backward.
- Fully stretch the arm and leg, keeping them parallel to the floor and maintaining a neutral spine.
- Initiate the crunch by pulling the extended elbow and knee toward the center of your torso.
- Control the return to the full extension position.
- Complete all prescribed repetitions on one side before switching to the opposite arm and leg.
Coaching Tips
Form Cues
- Stay level and stable
- Reach long
- Crunch center
- Hips squared
Breathing
Exhale as you crunch the knee and elbow together; inhale deeply as you extend the arm and leg outward.
Tempo
2-1-1
Range of Motion
Move from full extension of the arm and leg, parallel to the floor, to a position where the elbow and knee meet underneath the torso in a controlled crunch.
Safety
Safety Notes
- Focus entirely on control and balance; avoid speed.
- Ensure the Balance Trainer is placed on a non-slip surface.
- If spinal stability cannot be maintained, use a stable surface instead.
Spotting
Not recommended. If stability is too challenging, regress the exercise to a stable floor surface.
Common Mistakes
- Allowing the hips to tilt or rotate excessively.
- Rushing the movement and sacrificing control.
- Losing spinal neutrality or allowing the back to arch.
- Letting the Balance Trainer wobble uncontrolled.
When to Avoid
- Acute wrist or knee joint pain.
- Severe instability or balance disorders.
Flexibility Needed
- Adequate shoulder flexion and hip extension.
Build Up First
- Competency with basic Bird Dog on the floor.
- Ability to maintain a stable plank position.
Also known as
BOSU Bird Dog Crunch, Unstable Quadruped Crunch
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