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Abs · Intermediate

Weighted Crunch (bent knee)

Trunk-flexion drill that develops abdominal strength and control using a stability ball, with emphasis on the abdominals.

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Exercise overview

Training details

Abs

Equipment

Stability Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by sitting on a stability ball and walk your feet forward until your back rests against the ball.
  2. 02Place a weight behind your head and hold it gently with both hands.
  3. 03With your feet flat on the ground, crunch your torso up towards your knees, engaging your abs.
  4. 04With control, lower back down to the starting position while keeping control.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationWeighted Stability Ball Crunch (Full range)Related variationStability-Ball Sit-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteExercise Ball Twisting Crunch

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