Chair Seated 8-Leg Crunch
Strengthen your core with Chair Seated 8-Leg Crunch! A challenging and effective abdominal exercise you can do from a chair.
The Chair Seated 8-Leg Crunch is a compound exercise that mainly works the core, with help from the lower back and quads. You'll need: chair.
Required Equipment
Chair Seated 8-Leg Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Hip Flexor (iliopsoas)
Secondary
Lower Back (quadratus lumborum); Deep Core (transverse abdominis); Quads (quadriceps femoris)
Chair Seated 8-Leg Crunch Variations and Alternatives
How to do the Chair Seated 8-Leg Crunch
Seated Leg Crunch with Chair
Starting Position:
Sit on the edge of the chair with your feet flat on the floor.
Place your hands on the sides of the chair for support.
Lean slightly back while keeping your back straight.
Movement Instructions:
Raise your legs off the ground and extend them in front of you, keeping them straight. Your body should form a slight leaning angle.
Engage your core muscles to stabilize your body.
Slowly bend your knees and bring them towards your chest while leaning back slightly. Your feet should not touch the ground during this movement.
Hold for a moment when your knees are close to your chest, feeling the contraction in your abdominal muscles.
Return to the starting position by slowly extending your legs back out while maintaining control. Do not let your feet touch the floor.
Repeat the movement for a set number of repetitions, aiming for 10 to 15 reps for beginners.
Tips:
Keep your movements controlled to avoid straining your lower back.
Focus on using your abdominal muscles to perform the movement, rather than relying too much on your legs or arms.
Breathe out as you pull your knees in and breathe in as you extend your legs back out.
If you find this exercise too challenging, you can modify it by keeping one foot on the ground while performing the movement with the other leg.
Chair Seated 8-Leg Crunch FAQs
What muscles does the Chair Seated 8-Leg Crunch work?
The Chair Seated 8-Leg Crunch mainly works the core, with help from the lower back and quads. The main muscles are the rectus abdominis, obliques and iliopsoas.
What equipment do you need for the Chair Seated 8-Leg Crunch?
Chair.
Is the Chair Seated 8-Leg 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 Chair Seated 8-Leg Crunch variations and alternatives?
Similar exercises include the Captain' Chair Leg Raise, Chair Backward-Lean Air Cycling, Chair Hold Leg Raises and Lever Seated Leg Raise Crunch.
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