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Balance Trainer Side Crunch
A unilateral core exercise performed lying laterally over a balance trainer, primarily targeting the obliques. It is used to improve anti-lateral flexion stability and rotational strength.
About Exercise
Equipment
Balance Trainer
Difficulty
2/5 • 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
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds
How to Perform
Lie sideways over the center of the balance trainer with your hip placed comfortably on the dome. Secure your feet on the floor and place hands behind your head or across your chest.
- Brace your core and initiate the movement by laterally flexing your torso upward and contracting the top oblique.
- Lift your upper body until you reach the peak of the side contraction.
- Pause briefly, ensuring hips remain anchored and stable.
- Slowly return to the start position, allowing a deep stretch over the balance trainer dome.
- Complete all repetitions on one side before switching to the other side.
Coaching Tips
Form Cues
- Crunch sideways, not forward
- Keep hips stable
- Control the stretch
- Do not pull on neck
Breathing
Exhale as you crunch upward and forcefully contract the obliques; inhale as you slowly return to the stretched position.
Tempo
2-1-1
Range of Motion
The ROM goes from a deep stretch over the balance trainer to the maximum voluntary side crunch, bringing the rib cage toward the hip.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back.
- Ensure the balance trainer is firmly placed on a non-slip surface.
- Maintain neck neutrality throughout the movement.
Spotting
Not recommended or required; focus on smooth, controlled movement rather than external loading.
Common Mistakes
- Using momentum to swing up
- Rushing the lowering (eccentric) phase
- Pulling the head forward with the hands
- Allowing hips to roll backward
When to Avoid
- Acute low back pain
- Severe hip instability
Flexibility Needed
- Adequate spinal lateral flexion tolerance
Build Up First
- Basic core bracing competency
Also known as
Bosu Side Crunch, Unilateral Balance Crunch, Stability Trainer Side Bend
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