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Balance Dome Crunch

A crunch done lying with your lower back on the domed side of a balance dome. The dome lets you start the curl from a slightly extended position, which lengthens the abdominals, and its instability makes the trunk work to keep you steady.

Core · Balance Dome · Intermediate

Balance Dome Crunch — start position, flat illustration — start

Balance Dome Crunch — peak position, flat illustration — peak

Muscles worked by the Balance Dome Crunch

Primary

AbsRectus Abdominis

Secondary

ObliquesOblique Abdominals

Deep CoreTransversus Abdominis

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

Balance Dome

Also called: bosu ball, bosu, balance trainer, half ball, dome trainer, half stability ball.

How to do the Balance Dome Crunch

Place the balance dome on the floor with the domed side up and sit on it, then lie back so your lower back rests on the dome.
Bend your knees and place your feet flat on the floor, about hip-width apart.
Put your hands behind your head with your elbows wide, without pulling on your neck.
Curl your shoulders and upper back up toward your hips by shortening the distance between your ribs and your pelvis.
Pause briefly at the top and keep your lower back on the dome.
Lower back slowly to the start and repeat for the planned repetitions.

Form tips

Lead with the ribcage rather than the head; your hands only support your head.
Do not let the dome roll away; keep your feet planted and your hips still.
Start with a small range and extend further back over the dome as your control improves.

At a glance

Body part	Core
Category	Strength
Force type	Pull
Mechanic	Isolation
Difficulty	Intermediate
Equipment	Balance Dome
Goals	Core, Hypertrophy
Tags	Core, Core focus, Knee safe, Shoulder safe, No axial load
MET	5.0 (metabolic equivalent, for calorie estimates)
Unilateral	No
Bodyweight	No
Dataset id	balance-dome-crunch

Balance Dome Crunch in German & Spanish

German	Balance-Dome Crunch
Spanish	Crunch sobre Domo de Equilibrio

Descriptions, instructions and tips ship in all three languages in the JSON.

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "balance-dome-crunch",
  "name_en": "Balance Dome Crunch",
  "name_de": "Balance-Dome Crunch",
  "name_es": "Crunch sobre Domo de Equilibrio",
  "description_en": "A crunch done lying with your lower back on the domed side of a balance dome. The dome lets you start the curl from a slightly extended position, which lengthens the abdominals, and its instability makes the trunk work to keep you steady.",
  "description_de": "Ein Crunch, bei dem du mit dem unteren Rücken auf der gewölbten Seite eines Balance-Domes liegst. Der Dome lässt dich das Aufrollen aus einer leicht gestreckten Position beginnen, was die Bauchmuskeln dehnt, und seine Instabilität lässt den Rumpf arbeiten, um dich ruhig zu halten.",
  "description_es": "Un crunch hecho tumbado con la zona lumbar sobre el lado abombado de un domo de equilibrio. El domo te permite iniciar el enrollamiento desde una posición algo extendida, lo que alarga los abdominales, y su inestabilidad hace que el tronco trabaje para mantenerte estable.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "bosu_ball",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "obliques",
    "transverse_abdominis"
  ],
  "goals": [
    "core",
    "hypertrophy"
  ],
  "tags": [
    "core",
    "core_focus",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "crunch",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place the balance dome on the floor with the domed side up and sit on it, then lie back so your lower back rests on the dome.",
    "Bend your knees and place your feet flat on the floor, about hip-width apart.",
    "Put your hands behind your head with your elbows wide, without pulling on your neck.",
    "Curl your shoulders and upper back up toward your hips by shortening the distance between your ribs and your pelvis.",
    "Pause briefly at the top and keep your lower back on the dome.",
    "Lower back slowly to the start and repeat for the planned repetitions."
  ],
  "instructions_de": [
    "Lege den Balance-Dome mit der gewölbten Seite nach oben auf den Boden, setze dich darauf und lege dich dann zurück, sodass dein unterer Rücken auf dem Dome ruht.",
    "Beuge die Knie und stelle die Füße flach auf den Boden, etwa hüftbreit.",
    "Lege die Hände hinter den Kopf, die Ellbogen weit, ohne am Nacken zu ziehen.",
    "Rolle Schultern und oberen Rücken zur Hüfte hoch, indem du den Abstand zwischen Rippen und Becken verkürzt.",
    "Pausiere oben kurz und halte den unteren Rücken auf dem Dome.",
    "Senke dich langsam zurück in die Ausgangsposition und wiederhole für die geplante Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Coloca el domo de equilibrio en el suelo con el lado abombado hacia arriba, siéntate sobre él y échate hacia atrás hasta que la zona lumbar quede apoyada en el domo.",
    "Flexiona las rodillas y apoya los pies planos en el suelo, separados aproximadamente al ancho de las caderas.",
    "Coloca las manos detrás de la cabeza con los codos abiertos, sin tirar del cuello.",
    "Enrolla los hombros y la parte alta de la espalda hacia las caderas acortando la distancia entre las costillas y la pelvis.",
    "Haz una breve pausa arriba y mantén la zona lumbar sobre el domo.",
    "Baja despacio hasta la posición inicial y repite el número de repeticiones previsto."
  ],
  "tips_en": [
    "Lead with the ribcage rather than the head; your hands only support your head.",
    "Do not let the dome roll away; keep your feet planted and your hips still.",
    "Start with a small range and extend further back over the dome as your control improves."
  ],
  "tips_de": [
    "Führe die Bewegung mit dem Brustkorb statt mit dem Kopf; deine Hände stützen den Kopf nur.",
    "Lass den Dome nicht wegrollen; halte die Füße fest am Boden und die Hüfte ruhig.",
    "Beginne mit einem kleinen Bewegungsumfang und lehne dich weiter über den Dome zurück, sobald deine Kontrolle besser wird."
  ],
  "tips_es": [
    "Inicia el movimiento con la caja torácica y no con la cabeza; las manos solo sostienen la cabeza.",
    "No dejes que el domo se desplace rodando; mantén los pies firmes y las caderas quietas.",
    "Empieza con un rango pequeño y extiéndete cada vez más hacia atrás sobre el domo a medida que mejore tu control."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/balance-dome-crunch-start.webp",
      "peak": "images/flat/balance-dome-crunch-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "balance-dome-crunch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.