Crunch - Legs On Exercise Ball
The Crunch - Legs On Exercise Ball isolates the Abdominals through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Crunch - Legs On Exercise Ball
- 1
Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
- 2
Place your feet three to four inches apart and point your toes inward so they touch.
- 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
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
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
Slowly go back down to the starting position as you inhale.
- 7
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Crunch - Legs On Exercise Ball work?
The Crunch - Legs On Exercise Ball primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Crunch - Legs On Exercise Ball good for beginners?
Yes, the Crunch - Legs On Exercise Ball is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Crunch - Legs On Exercise Ball?
You need no equipment — just your bodyweight to perform the Crunch - Legs On Exercise Ball. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.