Ball Knee Crunches

How to do the Ball Knee Crunches

Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your abdominals and hip flexors. Extend the ball back to the starting position as shown.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Lower Abdominal
  • Abdominal
  • Belly
  • Stomach
  • Hip Flexors
  • Isolation

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
26 lbs15.7 43.1 lbs

What is a good starting weight?

Based on an average weight lifted of 26 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 13 lbs and aim for 12-15 reps.


Workouts Plans with Ball Knee Crunches

Purpose Type Level
Hypertrophy Advanced
Sport Specific Intermediate
Muscular Definition Beginner
Muscular Definition Advanced
Sport Specific Advanced
Sport Specific Advanced
Muscle Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.