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Balance Trainer Crunch
This core exercise uses a balance trainer under the feet to target the abs and hip flexors, building stability and endurance for spinal flexion movements.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors, Obliques
Popularity Score
7
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
10/10Rectus Abdominis
Hip Flexors
5/10Iliopsoas
Obliques
4/10External Obliques
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest times for conditioning sets.
How to Perform
Lie supine with both feet placed flat on the dome of the balance trainer. Place hands lightly behind your head, keeping elbows wide, and ensure your lower back is pressed slightly towards the floor.
- Brace your core tightly and initiate the movement by pulling your rib cage toward your hips.
- Slowly lift your shoulders off the ground until your upper back is slightly curled forward.
- Pause briefly at the peak contraction, squeezing your abdominal muscles.
- Control the descent, slowly lowering your shoulders back to the start position.
- Do not pull on your neck during the movement.
Coaching Tips
Form Cues
- Ribs to hips
- Squeeze the abs
- Maintain neck neutral
- Control the descent
Breathing
Exhale fully as you crunch up and contract the abdominals, and inhale deeply as you control the movement back down.
Tempo
2-1-1
Range of Motion
Move until the shoulder blades are slightly elevated off the floor, achieving maximum abdominal contraction without fully sitting up or pulling the neck.
Safety
Safety Notes
- Stop immediately if you feel sharp neck or lower back pain.
- Keep the lower back gently pressed down to protect the lumbar spine.
Spotting
Not recommended. This is a bodyweight core isolation exercise.
Common Mistakes
- Pulling the head with the hands
- Using momentum to lift the body
- Relaxing the core on the way down
When to Avoid
- Acute lower back or neck pain
Build Up First
- Basic core bracing competency
Also known as
BOSU Crunch, Stability Dome Crunch
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