Medicine Ball Overhead Sit-Up
Medicine ball overhead sit-up that targets rectus abdominis and hip flexors to build core strength and stability; commonly scaled with ball weight or decline bench.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
6/10Anterior Delts
Obliques
5/10External Obliques
Triceps
4/10Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat. Hold a medicine ball with both hands extended overhead, arms straight.
- Brace your core and tuck your chin slightly.
- Exhale and curl your torso upward, keeping arms extended overhead.
- Sit up until your torso is upright, squeezing abs at the top.
- Pause briefly, then inhale and lower your torso slowly.
- Return to the starting position with control.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep arms straight
- Engage core fully
- Control the descent
- Neck neutral
- Squeeze abs at top
Breathing
Inhale during descent and brace core; exhale as you curl upward.
Tempo
2-1-2
Range of Motion
From lying flat with ball overhead to torso upright and ball directly above shoulders.
Safety
Safety Notes
- Avoid if acute low back pain
- Use appropriate ball weight
- Anchor feet if needed
- Consult doctor for spinal issues
Spotting
No spotting needed; perform solo with proper form.
Common Mistakes
- Using momentum
- Letting feet lift
- Arching lower back
- Dropping ball too fast
- Neck strain from looking up
When to Avoid
- Chronic low back issues
- Acute spinal injuries
Flexibility Needed
- Shoulder flexion for overhead hold
- Hip flexion mobility
Build Up First
- Master basic sit-up
- Core bracing competency
Also known as
Overhead Med Ball Sit-Up, Medicine Ball Sit-Up Overhead, Med Ball Overhead Crunch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Medicine Ball Decline Sit Up with Toss
Medicine Ball, Decline Bench
Abs, Obliques
Medicine Ball Decline Overhead Sit-Up
Decline Bench, Medicine Ball
Abs
Medicine Ball Decline Sit-Up with Twist
Medicine Ball, Decline Bench
Abs, Obliques
Medicine Ball Rainbow Slams
Medicine Ball
Abs, Obliques
Medicine Ball Sit-Up & Press
Medicine Ball
Abs, Obliques
Medicine Ball Sit-Up Throw
Medicine Ball
Abs, Hip Flexors
Medicine Ball Overhead Lunge
Medicine Ball
Quads, Glutes
Medicine Ball Balance Trainer Russian Twist
Balance Trainer, Medicine Ball
Obliques, Abs
Medicine Ball Lateral Lunge Slam
Medicine Ball
Glutes, Quads
Medicine Ball Leg Crunch
Medicine Ball
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
