Crunch Single Leg Lift
Engage your core with the Crunch Single Leg Lift. This compound exercise targets abs and hip flexors, building strength and stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Crunch Single Leg Lift
Oblique Crunches with Bent Knee Leg Lift
Waist · Adductor Brevis · Body weight
Oblique Crunches with Straight Leg Lift
Waist · Adductor Brevis · Body weight
Lying Bicycle Crunch
Waist · Gluteus Maximus · Body weight
Crunch with Leg Lift
Waist · Body weight
Description
A combination of a crunch and a single leg lift designed to target the abdominal muscles.
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How to do Crunch Single Leg Lift
- 01Setup
Lie supine on the floor with your knees bent, feet flat on the ground, and hands lightly behind your head or crossed over your chest.
- 02Setup
Engage your core by gently pressing your lower back into the floor, ensuring there is no arch.
- 03
As you exhale, simultaneously lift your head and shoulders off the floor into a crunch, while lifting one knee towards your chest until your thigh is perpendicular to the floor.
- 04
Pause briefly at the top of the movement, feeling the contraction in your rectus abdominis and iliopsoas.
- 05
Inhale as you slowly lower your head, shoulders, and leg back to the starting position with control, maintaining core engagement.
- 06
Alternate legs with each repetition, or complete all desired repetitions on one side before switching to the other leg.
Tips
- Maintain a neutral neck position throughout the crunch by looking towards the ceiling, rather than tucking your chin aggressively into your chest.
- Focus on initiating the movement from your core, envisioning pulling your ribs towards your hips instead of relying on momentum or pulling with your arms.
- Control the lowering phase of the movement by resisting gravity, which maximizes muscle engagement and prevents momentum from taking over.
- Keep the non-lifting foot firmly planted on the floor to provide a stable base and help isolate the work to the abdominal muscles and the lifting hip flexor.
Common mistakes
- Pulling on your neck during the crunch can cause strain; instead, use your abdominal muscles to lift your torso, keeping your hands merely supporting your head.
- Arching your lower back as you lift your leg indicates disengagement of the core; ensure your lower back remains pressed into the floor throughout the entire movement.
- Rushing through the exercise reduces muscle activation; perform each repetition slowly and with control, emphasizing the squeeze at the top and the controlled descent.
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Get Ellim — FreeQuestions
What muscles does Crunch Single Leg Lift work?
Crunch Single Leg Lift primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Sartorius, Tensor Fasciae Latae.
Is Crunch Single Leg Lift good for beginners?
Crunch Single Leg Lift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Crunch Single Leg Lift?
You need Body weight to perform Crunch Single Leg Lift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Crunch Single Leg Lift?
Maintain a neutral neck position throughout the crunch by looking towards the ceiling, rather than tucking your chin aggressively into your chest. Focus on initiating the movement from your core, envisioning pulling your ribs towards your hips instead of relying on momentum or pulling with your arms. Control the lowering phase of the movement by resisting gravity, which maximizes muscle engagement and prevents momentum from taking over. Keep the non-lifting foot firmly planted on the floor to provide a stable base and help isolate the work to the abdominal muscles and the lifting hip flexor.
What are common mistakes when doing Crunch Single Leg Lift?
Pulling on your neck during the crunch can cause strain; instead, use your abdominal muscles to lift your torso, keeping your hands merely supporting your head. Arching your lower back as you lift your leg indicates disengagement of the core; ensure your lower back remains pressed into the floor throughout the entire movement. Rushing through the exercise reduces muscle activation; perform each repetition slowly and with control, emphasizing the squeeze at the top and the controlled descent.
Related exercises
Twist Crunch (Legs Up)
Waist · Obliques · Body weight
Reverse Crunch Kick
Waist · Iliopsoas · Body weight
Opposite Crunch
Waist · Iliopsoas · Body weight
Leg Raise Oblique Crunch
Waist · Gluteus Medius · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store