How to do Balance Trainer Single Leg Crunches
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Single Leg Crunches
Target muscles worked
Instructions for Proper Form
An isolation exercise targeting the abdominals, performed with one leg extended on a BOSU balance trainer. This adds a balance challenge, making it more effective at engaging the core compared to standard crunches.
- Lie with the lower back centered on top of the Balance Trainer dome with hands placed lightly behind the head and one leg fully extended.
- Pull the extended knee toward the chest while simultaneously curling and rotating the torso toward that knee.
- Lower the torso back down and extend the knee to the starting position.
- Perform the desired number of reps on one side, then repeat in the opposite direction.
- Maintain a braced core throughout the exercise and avoid excessively arching the lower back.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Single Leg Crunches
1. Crunches
94 mSCORESWAPPED 36 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
2. Balance Trainer Crunch
39.4 mSCORESWAPPED 24 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
3. Balance Trainer Braced Bicycle Kicks
31.3 mSCORESWAPPED 19 TIMESA dynamic core exercise that combines the instability of a BOSU balance trainer with the intensity of bicycle kicks, targeting the abdominals and obliques. The added instability requires more muscle engagement, making it more effective than standard floor bicycle kicks.
- Intermediate
- Abs
- BOSU® Balance Trainer
4. Exercise Ball Crunch
79.2 mSCORESWAPPED 14 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
5. Balance Trainer Single Leg Lifts
51.4 mSCORESWAPPED 9 TIMESSingle Leg Lifts on a BOSU Balance Trainer target the lower abdominals and hip flexors, with the dome's instability increasing the core engagement required to maintain balance. This exercise enhances core strength and stability, particularly beneficial for improving posture and lower back health.
- Intermediate
- Abs
- BOSU® Balance Trainer
6. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 9 TIMESBalance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.
- Intermediate
- Abs
- BOSU® Balance Trainer
7. Dead Bug
92.4 mSCORESWAPPED 6 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
8. Oblique Crunch
86.7 mSCORESWAPPED 6 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
9. Sit Up
93.8 mSCORESWAPPED 5 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
10. Single Leg Leg Extension
60.6 mSCORESWAPPED 5 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.