How do you perform this exercise?
- Lie supine with knees bent ~90° and feet hip-width apart; hold the medicine ball against your chest with elbows tucked.
- Posteriorly tilt the pelvis to lightly flatten the low back; brace the abs and keep the neck neutral with a slight chin tuck.
- Exhale and curl the trunk, lifting head, shoulders, and upper back until the shoulder blades just clear the floor; keep the ball touching your chest.
- Pause briefly and squeeze the abs; do not pull with the arms or jut the chin forward.
- Inhale and lower slowly, placing the spine back down segment by segment until the shoulder blades touch.
- Maintain a small, controlled range and steady tension; stop if you feel low-back discomfort or hip flexor dominance.
Which other muscles are involved?
Obliques, Hip flexors, Serratus anterior.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
