Seated Alternate Crunch

Strengthen your core and hip flexors with the Seated Alternate Crunch. This dynamic exercise improves abdominal strength and control by alternately

IntermediateIliopsoas Rectus Abdominis Quadriceps Sartorius Tensor Fasciae Latae Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Description

A core exercise where you sit on the floor with your legs bent, lean back slightly and alternately lift your legs towards your chest.

Save Seated Alternate Crunch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Seated Alternate Crunch

01
Setup
Sit on the floor with your knees bent, feet flat on the ground, and hands placed behind you for support, fingers pointing forward or slightly out.
02
Setup
Lean back slightly, engaging your core to maintain a stable and straight spine, ensuring your chest remains open and shoulders are relaxed.
03
Exhale as you lift one knee towards your chest, contracting your abdominal muscles and hip flexors to bring your thigh closer to your torso.
04
Inhale as you slowly and with control lower your foot back to the starting position, resisting gravity throughout the movement.
05
Immediately alternate legs, smoothly transitioning to lift the other knee towards your chest, maintaining continuous core engagement.

Tips

Prioritize controlled movement over speed to maximize the engagement of your abdominal muscles and hip flexors, preventing reliance on momentum.
Keep your chest lifted and shoulders pressed down away from your ears to maintain proper posture and avoid unnecessary tension in your neck and upper back.
Focus on initiating the lift from your lower abs and hip flexors, imagining pulling your belly button towards your spine to enhance core stability.

Common mistakes

Rounding the lower back excessively: Avoid collapsing into your lower back by actively engaging your core and keeping your chest lifted throughout the movement.
Using momentum to lift the legs: Ensure each leg lift is performed with deliberate control, slowly raising and lowering the leg rather than swinging it up.
Holding your breath: Coordinate your breath by exhaling as you lift your knee and inhaling as you lower it to support core activation and maintain oxygen flow.

In the Ellim app, Seated Alternate Crunch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train seated alternate crunch?

Get Ellim — Free

Questions

What muscles does Seated Alternate Crunch work?

Seated Alternate Crunch primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Seated Alternate Crunch good for beginners?

Seated Alternate 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 Seated Alternate Crunch?

You need Body weight to perform Seated Alternate 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 Seated Alternate Crunch?

Prioritize controlled movement over speed to maximize the engagement of your abdominal muscles and hip flexors, preventing reliance on momentum. Keep your chest lifted and shoulders pressed down away from your ears to maintain proper posture and avoid unnecessary tension in your neck and upper back. Focus on initiating the lift from your lower abs and hip flexors, imagining pulling your belly button towards your spine to enhance core stability.

What are common mistakes when doing Seated Alternate Crunch?

Rounding the lower back excessively: Avoid collapsing into your lower back by actively engaging your core and keeping your chest lifted throughout the movement. Using momentum to lift the legs: Ensure each leg lift is performed with deliberate control, slowly raising and lowering the leg rather than swinging it up. Holding your breath: Coordinate your breath by exhaling as you lift your knee and inhaling as you lower it to support core activation and maintain oxygen flow.