Crunch with Leg Lift
Strengthen your core with the Crunch with Leg Lift. This compound exercise targets your abs by combining spinal flexion with hip flexion for a full
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Crunch with 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
Crunch with Medicine Ball
Waist · Rectus Abdominis · Medicine Ball
Crunch Single Leg Lift
Waist · Iliopsoas · Body weight
Description
A core-strengthening exercise that combines a basic crunch with a leg lift.
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How to do Crunch with Leg Lift
- 01Setup
Lie supine on the floor with your knees bent, feet flat, and hands lightly placed behind your head or crossed over your chest.
- 02Setup
Lift your feet off the floor, bringing your knees directly over your hips so your shins are parallel to the floor, forming a 90-degree angle at your knees.
- 03
Exhale deeply as you simultaneously crunch your upper body, lifting your head and shoulders off the floor, and extend your legs forward at approximately a 45-degree angle.
- 04
Control the movement as you inhale, slowly lowering your head and shoulders back to the floor while simultaneously returning your knees to the starting 90-degree position over your hips.
- 05
Ensure your lower back remains pressed against the floor throughout the entire movement to maximize abdominal engagement.
Tips
- Maintain a consistent gap between your chin and chest to avoid straining your neck; imagine holding a small fruit there.
- Focus on initiating the movement from your abdominal muscles, consciously pulling your rib cage towards your pelvis, rather than just lifting your head.
- Keep your lower back firmly pressed into the floor throughout the entire exercise to protect your spine and ensure proper core engagement.
- Control both the upward and downward phases of the movement, resisting the urge to let gravity drop your legs or torso too quickly.
Common mistakes
- Many people pull their head forward with their hands during the crunch, which strains the neck; instead, keep your gaze directed towards the ceiling and lead the movement with your chest.
- Allowing your lower back to lift off the floor during the leg extension reduces core engagement and can cause discomfort; actively press your lumbar spine into the mat by drawing your navel towards your spine.
- Rushing through the exercise or using a swinging motion with the legs or torso diminishes muscle activation; perform each repetition slowly and deliberately, focusing on the contraction of your abdominal muscles.
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Get Ellim — FreeQuestions
Is Crunch with Leg Lift good for beginners?
Crunch with 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 with Leg Lift?
You need Body weight to perform Crunch with 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 with Leg Lift?
Maintain a consistent gap between your chin and chest to avoid straining your neck; imagine holding a small fruit there. Focus on initiating the movement from your abdominal muscles, consciously pulling your rib cage towards your pelvis, rather than just lifting your head. Keep your lower back firmly pressed into the floor throughout the entire exercise to protect your spine and ensure proper core engagement. Control both the upward and downward phases of the movement, resisting the urge to let gravity drop your legs or torso too quickly.
What are common mistakes when doing Crunch with Leg Lift?
Many people pull their head forward with their hands during the crunch, which strains the neck; instead, keep your gaze directed towards the ceiling and lead the movement with your chest. Allowing your lower back to lift off the floor during the leg extension reduces core engagement and can cause discomfort; actively press your lumbar spine into the mat by drawing your navel towards your spine. Rushing through the exercise or using a swinging motion with the legs or torso diminishes muscle activation; perform each repetition slowly and deliberately, focusing on the contraction of your abdominal muscles.
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Free · iPhone only · Available on the App Store