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Home » Exercise Guides » Core

Stability Ball Leg Extension Crunch: Target Abs & Hip Flexors

How to do the stability ball leg extension crunch.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:19 AM EDT

Ask Question?

The stability ball leg extension crunch is a great bodyweight exercise which builds muscle and strength in the abdominal muscles of the core. Now, using a stability ball between your legs adds resistance to really which is necessary for building muscle hypertrophy in the lower abs but crunches are also effective working the upper abs.

The stability ball crunch is not an easy exercise for a lot of people who do not have good flexibility and mobility. So, practicing with your body weight only is very beneficial for building sufficient strength. But, once you become more advanced you can really benefit from this great abdominal exercise.

Stability Ball Leg Extension Crunch Details
Basic Information
Body Part
Core
Primary Muscles
Hip Flexors, Iliopsoas, Obliques, Quadriceps, Rectus Abdominis
Secondary Muscles
Erector Spinae, Glutes
Equipment
Stability Ball
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-15
Power6-8
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Cable Seated Crunch: Core Strengthening Techniques
  • Ditch Traditional Deadlifts: Touch and Go for Faster Strength and Muscle Growth
  • How to Do Air Bike for Core Strength
  • Band Standing Crunch: Sculpt Your Core with This Effective Move

Exercise Instructions

  1. Lie on your back and place a stability ball between your legs.
  2. Then, lift the ball up with your legs toward your head and do a crunch at the same time. Exhale during this portion of the exercise.
  3. Lower the ball back down and lie flat on the floor. Inhale during this portion of the exercise.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • You want to crunch and lift the ball simultaneously for the best contraction of your abdominal muscles.
  • Try to perform higher reps (15-20) for maximum functional results.
  • The stability ball leg extension crunch targets the upper and lower abdominal muscles.

Watch: How to do the stability ball leg extension

Watch: How to do a crunch

Interested in measuring your progress? Check out our strength standards for Leg Extension, Crunches.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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