Stability Ball Crunch Full Range Hands Behind Head

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until the ball is centered under your lower back (lumbar curve).
2. Place your feet flat on the floor, hip-width apart, with your knees bent at a 90-degree angle.
3. Lightly place your fingertips behind your head with elbows flared wide, avoiding any pulling on the neck.
4. Lean back over the ball so your spine follows its contour, reaching a position where your head is lower than your hips.

How to do it

1. Exhale and initiate the movement by pulling your ribcage toward your pelvis, curling your upper back off the ball.
2. Pause at the top of the movement for one second to maximize the peak contraction of the abdominals.
3. Inhale and slowly lower your torso back over the ball to the starting position, feeling a deep stretch in the abdominal wall.
4. Maintain a controlled 2-1-2 tempo, focusing on the quality of the contraction rather than momentum.

Form checklist

• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
• Ensure your lower back stays in contact with the ball throughout the entire movement.
• Avoid pulling on your head; your hands should only provide light support.
• Keep your feet firmly planted to prevent the ball from rolling or sliding.

Pro tips

• To maximize recruitment, focus on 'closing the gap' between your sternum and your belly button during the concentric phase.
• Press your tongue against the roof of your mouth to help stabilize the deep neck flexors and reduce strain.
• Exhale all your air at the top of the crunch to engage the transverse abdominis for a deeper contraction.

Make it harder

• Hold a small weight plate or dumbbell across your chest or extended overhead to increase resistance.
• Narrow your foot stance or lift one foot slightly off the ground to significantly increase the stability demand.

Frequently asked

What muscles does the stability ball crunch full range hands behind head work?

The stability ball crunch full range hands behind head primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the stability ball crunch full range hands behind head?

The stability ball crunch full range hands behind head uses stability ball.

Is the stability ball crunch full range hands behind head good for beginners?

The stability ball crunch full range hands behind head is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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