Leg Raise Oblique Crunch
Target your obliques, lower abs, and hip flexors with the Leg Raise Oblique Crunch.
Description
A core exercise that targets the obliques, lower abs, and hip flexors, with an emphasis on the obliques. It involves raising the legs and contracting the abs to perform a crunch.
How to Do Leg Raise Oblique Crunch
- 1Setup
Lie supine on the floor with your legs extended straight and your hands placed lightly behind your head or by your sides for less support.
- 2Setup
Engage your core to press your lower back firmly into the floor, ensuring there is no arch in your lumbar spine.
- 3
Lift both legs off the floor, keeping them straight, until your heels are a few inches above the ground.
- 4
Exhale as you simultaneously crunch your upper body and lift your legs, bringing your right elbow towards your left knee while keeping the right leg straight.
- 5
Slowly lower your upper body and legs back towards the starting position, maintaining core tension and not letting your heels touch the floor.
- 6
Repeat the movement, this time bringing your left elbow towards your right knee, alternating sides with each repetition.
Tips
- Maintain a slow and controlled tempo throughout the movement, focusing on the contraction of your obliques rather than using momentum.
- Keep your lower back pressed firmly into the floor at all times; if it arches, reduce the range of motion or lift your feet slightly higher from the ground.
- Exhale forcefully as you crunch and twist, and inhale as you slowly return to the starting position to maximize core engagement.
- For increased difficulty, try to keep your legs straighter and closer to the floor during the lowered phase, demanding more from your hip flexors and lower abs.
Common Mistakes
- ×Arching the lower back off the floor reduces core engagement and puts strain on the spine; fix this by actively pressing your lumbar spine down throughout the exercise.
- ×Pulling on the neck with your hands can lead to neck strain; instead, keep your hands lightly supporting your head and lead the crunch with your chest.
- ×Letting your feet touch the floor between repetitions releases tension from the core; maintain continuous tension by keeping your heels hovering just above the ground.
Variations
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Oblique Crunches Floor
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Oblique Crunches with Straight Leg Lift
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Hanging Oblique Knee Raise
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