- Target muscles: Rectus Abdominis, Iliopsoas
- Synergists: Internal and External Obliques, Sartorius
- Dynamic stabilizer: Rectus Femoris
- Important static stabilizers: Adductor Longus, Adductor Brevis, Pectineus
- Mechanics: Compound
- Force: Pull
- Lie on your back (supine) either on the floor or on a bench.
- Place a stability ball either between your lower legs (beginner) or between your feet (more advanced).
- Raise the ball and your feet a little off the floor.
- To protect your lower back, press it against the floor.
- Cross your hands behind your head.
- Keeping your lower back pressed against the floor, exhale as you flex both your abdomen and hips until you touch your elbows onto your knees.
- Hold for a count of two.
- Inhale as you slowly reverse the motion and lower your back and legs to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your neck neutral.
- To protect your lower back, keep it pressed against the floor.
- Keep your feet and the ball suspended off the floor.
- Use the crunch with stability ball leg raise to develop your core and hip flexors.
- See also the stability ball leg extension crunch. For exercises with similar target muscles, try the barbell rollout from bench and the crunch with leg raise.
Crunch with stability ball leg raise
Unfortunately, I couldn’t find a decent video demonstration of the crunch with stability ball leg raise because it’s a very rare exercise.