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.
Iridium checks your sub-muscle-group fatigue levels to ensure your hip flexors are recovered enough to support this stability-focused movement. Since the resistance is fixed, the system tracks your rep performance relative to your current body weight to determine when you need higher volume to achieve progressive overload.
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
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