Exercise guide · Intermediate · Compound
Weighted Overhead Crunch (On Stability Ball): How to Do It & Muscles Worked
The weighted overhead crunch on a stability ball targets the abdominal muscles while also engaging the obliques and lower back. The use of a stability ball increases the balance and core stabilization requirements, and holding a weight overhead adds resistance, making the movement more challenging.
How to do the weighted overhead crunch (on stability ball)
- Step 1: Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Step 2: Hold a weight plate or dumbbell with both hands and extend your arms overhead.
- Step 3: Engage your abs and slowly curl your torso forward, bringing your chest towards your knees.
- Step 4: Pause for a moment at the top, then slowly lower your torso back to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Weighted Overhead Crunch (On Stability Ball) alternatives
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Arm Slingers Hanging Bent Knee Legs
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Arms Overhead Full Sit-Up (Male)
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Assisted Lying Leg Raise with Throw Down
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Band Alternating V-Up
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Band Assisted Wheel Rollerout
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Band Bicycle Crunch
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Band Jack Knife Sit-Up
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Dead Bug
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Hanging Leg Raise
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3/4 Sit-Up
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45° Side Bend
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Alternate Heel Touchers
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.