Alternating Double Hand Leg Lift Crunch
Crunch your way to a stronger core! Alternating leg lifts meet a double-hand crunch for a challenging, effective workout.
The Alternating Double Hand Leg Lift Crunch mainly works the core and back, with help from the chest. No equipment needed: it uses just your bodyweight.
Alternating Double Hand Leg Lift Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Secondary
Obliques; Upper Chest (pectoralis major, clavicular head)
Alternating Double Hand Leg Lift Crunch Variations and Alternatives
How to do the Alternating Double Hand Leg Lift Crunch
Alternate Leg Lift with Double Hands Crunch (Plyometric)
Starting Position:
Stand upright with your feet shoulder-width apart.
Raise both arms straight above your head with your palms facing inward.
Engage your core and keep a slight bend in the knees.
**Movement 1. Begin by lifting your right knee towards your chest while simultaneously bringing your arms down to meet the raised knee.
As your right knee rises, crunch down with your upper body, bringing your elbows towards the knee.
Ensure your back remains straight and do not round your shoulders.
Lower your right leg back to the starting position while raising your arms back overhead.
Repeat the same movement on the left side, lifting your left knee while lowering your arms to meet it.
Continue alternating between right and left knees, maintaining a steady pace.
Tips:
Focus on controlling your movement to engage your core muscles effectively.
Keep your breathing steady; exhale as you lift your knee and crunch, and inhale as you return to the starting position.
Ensure your movements are smooth and fluid, maintaining good posture throughout the exercise.
Alternating Double Hand Leg Lift Crunch FAQs
What muscles does the Alternating Double Hand Leg Lift Crunch work?
The Alternating Double Hand Leg Lift Crunch mainly works the core and back, with help from the chest. The main muscles are the rectus abdominis and serratus anterior.
What equipment do you need for the Alternating Double Hand Leg Lift Crunch?
None. The Alternating Double Hand Leg Lift Crunch is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Double Hand Leg Lift Crunch variations and alternatives?
Similar exercises include the Alternating Side Knee Raise Reach, Alternating Leg Lift Twist, Alternating Froggy Crunch and Alternating Leg-Cross Crunch.
Training calculators
Work out the numbers behind your training before your next session.