Groin Crunch

Description

How to Do Groin Crunch

1. 1
   Setup

   Lie supine on the floor with your lower back pressed against the mat, hands gently supporting your head with elbows wide.

2. 2
   Setup

   Lift your legs, bending your knees to a 90-degree angle, and bring your inner thighs and feet together.

3. 3

   Exhale as you simultaneously lift your shoulder blades off the floor and draw your knees towards your chest, actively squeezing your inner thighs together.

4. 4

   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.