Weighted V-Crunch (on bosu ball)

Weighted V-Crunch (on bosu ball): So führst du sie aus

1. 1Place a bosu ball flat-side down on the floor and sit on the center of the dome with your knees bent and feet flat on the ground.
2. 2Hold a weight plate or dumbbell at your chest, or extend your arms overhead for greater leverage.
3. 3Lean back slightly so your torso is at roughly a 45° angle, then lift your feet off the floor until your shins are parallel to the ground — this is your starting position.
4. 4Brace your core firmly and exhale as you simultaneously draw your knees toward your chest and crunch your upper body forward to meet them, forming a tight V shape at the top.
5. 5Pause briefly at the top, squeezing the rectus abdominis and feeling the hip flexors contract fully.
6. 6Inhale as you slowly reverse the movement, lowering your torso and extending your legs back to the starting position without letting your feet or shoulders touch the floor.
7. 7Maintain control throughout — do not let momentum carry you through the movement.
8. 8Complete the desired number of reps, then lower your feet to the floor to finish the set.

Technik-Tipps

• Keep your lower back pressed gently into the bosu ball throughout — avoid arching or rounding aggressively, which shifts stress away from the rectus abdominis.
• Move slowly on the lowering phase; controlling the descent against gravity is where much of the core and hip flexor work happens.
• Start with a lighter weight or no weight until you can perform the movement with full control on the unstable surface before progressing.
• Focus on meeting your torso to your knees rather than just pulling your knees in — equal contribution from both the hip flexors and the abs ensures balanced development.
• Grip the weight securely and position it close to your center of mass to avoid throwing off your balance on the dome.

Häufige Fehler

• Using momentum to swing the torso and legs rather than contracting the muscles through the full range — this reduces core engagement and increases injury risk.
• Sitting too far back on the bosu ball dome, which makes balancing difficult and forces compensation through the lower back rather than the abdominals.
• Letting the feet touch the floor between reps, which removes the continuous tension that makes the exercise effective for the iliopsoas and rectus abdominis.
• Holding the weight too far from the body or overhead before developing adequate core stability, which can destabilize the lower back on an already unstable surface.
• Rushing through the top of the movement without pausing to fully contract, losing the peak tension that drives strength adaptations in the obliques and hip flexors.

Häufig gestellte Fragen