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Stability Ball Sprinters
A dynamic core movement performed on a stability ball, involving alternating knee drives and rotational crunches. It targets the abs and obliques for improved stability and conditioning.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes
Popularity Score
6
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, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Glutes
3/10Glute Max
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for conditioning sets.
How to Perform
Position your upper back on the center of a stability ball with feet flat, knees bent 90 degrees, and hips lifted slightly. Place hands lightly behind your head or ears.
- Engage your core to maintain a stable hip position on the ball.
- Crunch your torso upward while simultaneously driving one knee towards your chest.
- Twist your opposite elbow towards the raised knee.
- Smoothly return the torso and extend the leg back to the starting position.
- Immediately repeat the sequence, alternating to the opposite side.
Coaching Tips
Form Cues
- Rotate the opposite shoulder.
- Maintain hip elevation.
- Drive the knee high.
- Control the ball movement.
Breathing
Exhale forcefully as you crunch, twist, and drive the knee, inhaling as you return to the starting position.
Tempo
1-0-1
Range of Motion
The torso rotates and flexes until the elbow approaches the opposite knee, while the hips remain elevated throughout.
Safety
Safety Notes
- Stop immediately if you experience sharp pain in the lower back or neck.
- Ensure the stability ball is properly inflated and positioned securely.
- Focus on controlled rotation through the torso, not just elbow movement.
Spotting
Not required; this is a bodyweight core exercise. Focus on maintaining control of the stability ball.
Common Mistakes
- Dropping the hips too low.
- Pulling on the neck excessively.
- Using momentum instead of rotation.
- Rushing the movement.
When to Avoid
- Acute low back pain or injury.
- Severe cervical spine issues.
Flexibility Needed
- Good lumbar spine control.
Build Up First
- Competency with stability ball crunches.
Also known as
Stability Ball Rotational Crunch, Ball Sprinter Sit-Up, Ball Crunch Twist
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