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Balance Trainer Reverse Crunch
A core exercise where the legs rest on a balance trainer while lying supine, requiring the lower abs to curl the hips toward the chest, building core strength and stability.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Obliques, Quads
Popularity Score
6
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, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Obliques
4/10Quads
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds
How to Perform
Lie supine on the floor with arms extended beside your torso. Place your calves and heels centered on the dome of the balance trainer, with knees bent at roughly 90 degrees.
- Brace your core and initiate the movement by curling your hips and lower back off the floor.
- Pull your knees toward your chest, shortening the distance between your hips and ribs.
- Squeeze the lower abdominals tightly at the peak of the contraction.
- Slowly and controlledly lower your hips and legs back to the starting position.
- Maintain tension throughout the movement and do not allow the feet to roll off the balance trainer.
Coaching Tips
Form Cues
- Scoop the hips up.
- Ribs to pelvis.
- Control the lower.
- Maintain balance.
Breathing
Exhale forcefully as you lift your hips and contract the core; inhale slowly as you return to the starting position.
Tempo
2-1-1
Range of Motion
The movement begins with the lower back flat on the floor and ends when the hips are curled up maximally, maintaining constant tension in the abdominals.
Safety
Safety Notes
- Focus on controlled movement to prevent injury, especially in the low back.
- Stop immediately if you feel any sharp pain in the spine or neck.
- Keep the neck relaxed; do not strain it during the hip curl.
Spotting
Not recommended; stability is key. Use a slower tempo if struggling with control.
Common Mistakes
- Using momentum instead of controlled abdominal contraction.
- Arching the lower back at the bottom of the movement.
- Pressing the hands too hard into the floor to compensate.
When to Avoid
- Severe low back pain or acute spinal injury.
- Recent abdominal or hip surgery.
Flexibility Needed
- Adequate core strength and stability.
Build Up First
- Basic plank and crunch competency.
Also known as
Bosu Reverse Crunch, Stability Ball Crunch
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