Groin Crunch
Engage your core and inner thighs with the Groin Crunch. This effective exercise targets the rectus abdominis while drawing your knees together.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Groin Crunch
Description
A core exercise that targets the lower abdominal muscles and inner thighs. The movement involves crunching while bringing your knees together to engage the groin muscles.
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How to do Groin Crunch
- 01Setup
Lie supine on the floor with your lower back pressed against the mat, hands gently supporting your head with elbows wide.
- 02Setup
Lift your legs, bending your knees to a 90-degree angle, and bring your inner thighs and feet together.
- 03
Exhale as you simultaneously lift your shoulder blades off the floor and draw your knees towards your chest, actively squeezing your inner thighs together.
- 04
Hold the peak contraction briefly, then slowly inhale as you lower your upper body and legs back to the starting position with control.
Tips
- Maintain a constant squeeze in your inner thighs throughout the movement, even as you extend your legs, to keep tension on the adductors.
- Focus on initiating the crunch from your core, imagining your belly button pulling towards your spine rather than just pulling with your neck.
- Control the eccentric (lowering) phase, resisting gravity as you return to the starting position to maximize muscle engagement and prevent momentum.
Common mistakes
- Using momentum to lift the body rather than core strength reduces effectiveness; slow down the movement and focus on a controlled contraction.
- Pulling on the neck to lift the head can cause strain; ensure your hands are only gently supporting your head, and your gaze remains fixed on the ceiling.
- Failing to squeeze the inner thighs neglects the adductor engagement; actively press your knees together throughout the entire range of motion.
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What muscles does Groin Crunch work?
Groin Crunch primarily targets Rectus Abdominis. Secondary muscles include Obliques.
Is Groin Crunch good for beginners?
Groin Crunch 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 Groin Crunch?
You need Body weight to perform Groin Crunch. 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 Groin Crunch?
Maintain a constant squeeze in your inner thighs throughout the movement, even as you extend your legs, to keep tension on the adductors. Focus on initiating the crunch from your core, imagining your belly button pulling towards your spine rather than just pulling with your neck. Control the eccentric (lowering) phase, resisting gravity as you return to the starting position to maximize muscle engagement and prevent momentum.
What are common mistakes when doing Groin Crunch?
Using momentum to lift the body rather than core strength reduces effectiveness; slow down the movement and focus on a controlled contraction. Pulling on the neck to lift the head can cause strain; ensure your hands are only gently supporting your head, and your gaze remains fixed on the ceiling. Failing to squeeze the inner thighs neglects the adductor engagement; actively press your knees together throughout the entire range of motion.
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Free · iPhone only · Available on the App Store