Leg-Up Bottle Pass Crunch
Crunch your way to a stronger core! Pass the bottle & feel the burn in this challenging ab exercise.
The Leg-Up Bottle Pass Crunch is a compound exercise that mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Leg-Up Bottle Pass Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Adductors; Hip Flexor (iliopsoas)
Leg-Up Bottle Pass Crunch Variations and Alternatives
How to do the Leg-Up Bottle Pass Crunch
Leg-Up Crunch with Bottle Pass
Positioning
Starting Position:
Sit on the floor with your legs extended in front of you.
Lean back slightly while keeping your back straight.
Hold the bottle with both hands at your chest level.
Leg Position:
Lift your legs off the ground, keeping them straight and elevated.
Your body should form a V shape, with your legs at a 45-degree angle to the floor.
Movement Instructions
Crunching Motion:
Engage your core muscles.
While holding the bottle, lean slightly backward while also bringing your knees towards your chest.
As you move, pass the bottle from your chest to your feet (or maintain it at your chest for further stability).
Returning:
Slowly return to the starting V position by extending your legs and back straightening.
Do not let your feet touch the ground; keep them elevated throughout the exercise.
Repetitions:
Aim for 10-15 repetitions, or as many as you can maintain proper form.
Take short breaks between each set if needed.
Tips for Beginners
Focus on maintaining a stable core and controlled movements.
If the full movement is too challenging, you can modify by bending your knees while keeping feet elevated.
Keep your neck relaxed during crunching to avoid strain.
Leg-Up Bottle Pass Crunch FAQs
What muscles does the Leg-Up Bottle Pass Crunch work?
The Leg-Up Bottle Pass Crunch mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Leg-Up Bottle Pass Crunch?
None. The Leg-Up Bottle Pass Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Leg-Up Bottle Pass Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Leg-Up Bottle Pass Crunch variations and alternatives?
Similar exercises include the Bottle-Weight Froggy Crunch, Bottle-Weight Overhead Crunch, Weighted Bottle Hollow Rock and Weighted Legs-Up Bottle Russian-Twist.
Training calculators
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