- 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.
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.