Stability Ball Crunch

Stability Ball Crunch is a strength – supported spinal flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Internal and external obliques
Exercise type: Strength – supported spinal flexion

Exercise technique

Position
Sit on the ball and walk your feet forward until your lower and middle back rest on it.
Base
Place your feet wide apart with the whole soles on the floor.
Head
Rest your hands lightly on your chest or beside your head.
Curl
Bring your ribs toward your pelvis to lift your upper torso.
Support
Keep your hips at the same height to limit rolling of the ball.
Lower
Uncurl your back along the ball’s curve under control.
Range
Stop at a comfortable extended position without letting your neck hang backward.

Key technique points

Center the ball beneath your lower back.
Widen your foot placement as needed for balance.
Do not sit up and down through your hips.
Do not pull your head with your hands.
Use a small, controlled torso curl.
Prevent the ball from rolling back and forth.

Common mistakes

Rolling the ball

Do not use your legs to travel back and forth over the ball instead of curling your abdomen.

Dropping the hips

Do not lose pelvic height as you curl upward.

Letting the neck hang

Do not let your head drop uncontrollably over the ball at the end of the backward extension.

Overextending the lower back

Do not arch backward beyond a comfortable spinal range.

Placing the feet too narrowly

Do not make your base so small that you lose balance.

Swinging the arms

Do not throw your hands forward to lift your upper body.

Frequently asked questions