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Balance Trainer Side Crunch
Unilateral core exercise on a balance trainer targeting obliques for anti-lateral flexion stability and rotational strength; enhances balance on unstable surface.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes
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 MapObliques
10/10External Obliques, Internal Obliques
Abs
6/10Rectus Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place balance trainer dome up on non-slip surface. Lie sideways with one hip on the dome, feet anchored on floor, hands behind head or across chest.
- Engage core and brace abdomen.
- Exhale and laterally flex torso upward, bringing rib cage toward hip.
- Contract obliques at top and pause briefly.
- Inhale and slowly lower torso to stretch position.
- Control descent to maintain tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Lead with ribs toward hip.
- Keep hips anchored.
- Elbows wide, no neck pull.
- Brace core throughout.
- Control the lower.
Breathing
Exhale during upward crunch to contract obliques; inhale as you lower to stretched position.
Tempo
2-1-2
Range of Motion
From deep oblique stretch over dome to rib cage nearing hip, with hips stable and neutral neck.
Safety
Safety Notes
- Stop if sharp lower back pain.
- Ensure stable, non-slip surface.
- Maintain neutral neck alignment.
- Avoid if acute low back pain or hip instability.
- Perform slowly without momentum.
Spotting
Not required; self-supported bodyweight exercise.
Common Mistakes
- Using momentum to swing up.
- Pulling on neck with hands.
- Allowing hips to lift.
- Rushing the eccentric phase.
- Arching lower back.
When to Avoid
- Acute low back pain
- Severe hip instability
Flexibility Needed
- Torso lateral flexion mobility
- Hip stability
Build Up First
- Basic crunch form
- Core bracing competency
Also known as
BOSU Ball Side Crunch, Stability Ball Side Crunch, Bosu Side Oblique Crunch
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