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Crunch - Legs On Exercise Ball

The Crunch - Legs On Exercise Ball primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Crunch - Legs On Exercise Ball

  1. Step 1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
  2. Step 2. Place your feet three to four inches apart and point your toes inward so they touch.
  3. Step 3. Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  4. Step 4. Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
  5. Step 5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
  6. Step 6. Slowly go back down to the starting position as you inhale.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the exercise ball crunch?

This movement primarily isolates the rectus abdominis. By elevating the legs, you minimize hip flexor involvement and maintain constant tension on the abdominal wall.

How should I position my legs on the ball for maximum stability?

Rest your calves and heels on top of the ball with your knees bent at a ninety-degree angle. Keep your legs hip-width apart to prevent the ball from shifting during the concentric phase.

What is a common mistake to avoid during the upward phase?

Avoid pulling on your neck with your hands, which can lead to cervical strain. Focus on initiating the lift by contracting your ribs toward your pelvis while keeping your chin tucked.

How can beginners make this exercise easier if they lack stability?

Beginners can place the ball against a wall to prevent it from rolling. This allows the trainee to focus on the abdominal contraction without the added challenge of balancing the lower body.

What is the recommended set and rep range for this movement?

Perform three to four sets of fifteen to twenty-five controlled repetitions. Focus on a slow eccentric phase and a brief pause at the peak of the contraction for optimal results.

Sample sets & reps for Crunch - Legs On Exercise Ball

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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