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Stability Ball Bicycle Crunch
This rotational core exercise, performed on a stability ball, targets the rectus abdominis and obliques to build stability and rotational strength, enhancing coordination.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
4/10Iliopsoas
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest periods should be short, focusing on core endurance.
How to Perform
Position your lower back on the stability ball with feet flat on the floor, hip-width apart. Place hands lightly behind your head, keeping elbows wide, and maintain a neutral pelvis.
- Engage the core to stabilize the torso on the ball.
- Crunch the torso and twist, bringing your right elbow toward your raised left knee.
- Simultaneously extend your right leg straight forward, hovering above the floor.
- Hold the peak contraction for a moment.
- Slowly return to the starting position under control.
- Immediately repeat the movement, twisting the left elbow toward the right knee.
- Continue alternating sides for the desired repetitions.
Coaching Tips
Form Cues
- Brace the core tight.
- Keep elbows wide.
- Smooth, steady rotation.
- Extend the straight leg low.
Breathing
Exhale forcefully as you twist and crunch; inhale deeply as you return to the starting position.
Tempo
2-1-2
Range of Motion
Twist until the opposite shoulder blade slightly lifts off the ball and the elbow approaches the knee, while the extended leg remains straight and low.
Safety
Safety Notes
- Focus on core contraction, not pulling the neck forward.
- Stop if you experience sharp low back pain.
- Ensure the stability ball is properly inflated for maximum support.
Spotting
Not recommended. Focus on controlled movement and stability rather than maximal load.
Common Mistakes
- Pulling excessively on the neck or head.
- Rushing the eccentric or return phase.
- Allowing hips to tilt or shift too much.
- Losing tension in the extended leg.
When to Avoid
- Recent abdominal or spinal surgery.
- Acute low back instability.
Flexibility Needed
- Adequate hamstring flexibility.
Build Up First
- Basic competency with a standard crunch.
- Ability to stabilize the torso on an unstable surface.
Also known as
Swiss Ball Bicycle Crunch, Ball Bicycle Twist
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