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Balance Trainer Single-Leg Crunches
A core isolation exercise performed on a balance trainer with one leg extended, targeting the rectus abdominis and obliques to build stability and core strength.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors, Lower Back
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
10/10Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a balance trainer dome-side up. Sit on the dome with hips low and lower back supported, one foot flat on the floor and the other leg extended straight out hovering above the ground.
- Place hands behind your head or across your chest without pulling on your neck.
- Engage your core to press your lower back into the dome.
- Exhale and crunch your torso upward, lifting your shoulder blades off the surface.
- Keep the extended leg stationary and hips stable throughout the movement.
- Inhale and lower your torso back to the starting position with control.
- Complete the desired reps on one side before switching legs.
Coaching Tips
Form Cues
- Chin tucked
- Ribs to hips
- Stabilize with planted foot
- Don't pull neck
Breathing
Exhale as you crunch up; inhale as you lower back down.
Tempo
2-1-2
Range of Motion
Flex the spine until shoulders are elevated; lower until the spine is neutral or slightly extended.
Safety
Safety Notes
- Stop if back pain occurs
- Ensure non-slip surface
- Avoid excessive spinal extension
Spotting
No spotting needed; perform in a controlled environment.
Common Mistakes
- Pulling on head
- Using momentum
- Lifting hips
- Holding breath
When to Avoid
- Acute neck strain
- Lower back injury
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for leg extension
Build Up First
- Master standard crunches
- Basic balance on unstable surface
Also known as
BOSU Single-Leg Crunches, Dome Single-Leg Crunches
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