Balance Trainer Single Leg Crunches
Balance Trainer Single Leg Crunches are a functional core exercise performed standing on a BOSU ball to improve stability and abdominal strength. This movement targets the upper abs and hip flexors while challenging total-body coordination and proprioception.
Because balance is highly sensitive to neuromuscular fatigue, our AI analyzes your HRV and sleep data to determine if you have the central nervous system recovery required for this complex movement today. If your recovery metrics are low, the app may suggest a stable floor-based regression to optimize safety. Additionally, by tracking the duration of your sets alongside RPE, the system learns your stability threshold, ensuring muscle failure occurs before balance failure.
Form Cues
- Place your standing foot directly in the center of the dome
- Find a stationary focal point straight ahead to fix your gaze
- Engage the glute of your standing leg to stabilize your hips
- Exhale sharply as you drive your free knee toward your chest
- Move slowly and deliberately to maintain control
- Don't look down at your feet or around the room
- Don't let your standing knee collapse inward
- Don't round your shoulders forward excessively
- Don't bounce or use momentum to lift the leg
- Don't hold your breath
Common Mistakes
- Rushing through repetitions
- Poor foot placement on the dome
- Slouching the upper back
- Hyperextending the lower back
- Uneven hip alignment
Muscles Worked
This exercise primarily targets the rectus abdominis and hip flexors through the active crunching motion. Secondarily, it heavily recruits the transverse abdominis, glutes, and ankle stabilizers to maintain an upright posture on the unstable surface.
Primary
Secondary
Get Personalized Coaching for Balance Trainer Single Leg Crunches
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.