Stability Ball Side Crunch

Body region

• Core
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis

Holds

• Gluteus Medius
• Adductor Magnus

Equipment

• Stability Ball

Technique

1. Lie sideways over the ball with your hip and side of the waist on it.
2. Brace your feet against a wall or spread them wide, top foot in front, for balance.
3. Place your hands lightly behind your head and let your torso drape over the ball.
4. Lift your upper shoulder toward your hip by bending sideways, then lower under control.
5. Complete your reps, then turn over and work the other side.

Cues

• Bend straight to the side without twisting forward.
• Keep the ball still under the hip.
• Pause at the top to feel the side of the waist contract.

Common mistakes

• Rolling forward and turning it into a regular crunch.
• Pulling on the head with the hands.
• Using momentum from the legs.

Variations

• Weighted Stability Ball Side Bend

Alternatives

• Dumbbell Side Bend
• Stability Ball Crunch