Bent-Leg Crunch
Master the crunch with elevated legs for deeper core engagement. This focused movement strengthens your upper abs while keeping your lower back protected. Perfect for building a solid foundation.
The Bent-Leg Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bent-Leg Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Obliques
How to do the Bent-Leg Crunch
Setup
Lie flat on your back on a yoga mat.
Raise your legs so that your knees are bent at a 90-degree angle, with your shins parallel to the floor.
Keep your arms extended toward the ceiling or placed behind your head for support.
Execution
Engage your core by pulling your belly button toward your spine.
Exhale and lift your shoulders and upper back off the mat in a controlled crunching motion, reaching upward with your hands.
Focus on using your abdominal muscles to curl your torso forward, keeping your lower back pressed into the mat.
Hold the peak contraction for a split second.
Inhale as you slowly lower your torso back to the starting position without letting your shoulders fully relax on the floor between repetitions.
Bent-Leg Crunch FAQs
What muscles does the Bent-Leg Crunch work?
The Bent-Leg Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Bent-Leg Crunch?
None. The Bent-Leg Crunch is a bodyweight exercise, so you can do it anywhere.
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