Standing Knee Hopping Crunch
Elevate your heart rate and sculpt your core with this high-energy cardio-crunch. Alternating knee drives and hopping movements torch calories while building functional abdominal strength.
The Standing Knee Hopping Crunch mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Standing Knee Hopping Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Adductors
How to do the Standing Knee Hopping Crunch
Setup
Stand tall on a yoga mat with your feet shoulder-width apart.
Extend both arms straight up overhead, keeping them slightly wider than shoulder-width.
Movement
Start by slightly bouncing on your feet to find a rhythm.
In one fluid motion, drive your right knee upward toward your chest.
Simultaneously, perform a crunching motion by pulling your left hand down toward your rising knee.
Actively engage your core muscles to bring your torso and knee toward each other in a crunching motion.
Return to the starting standing position with arms back overhead as you land on your feet.
Continue the hopping motion, alternating sides, or follow the specified count for one side before switching.
Standing Knee Hopping Crunch FAQs
What muscles does the Standing Knee Hopping Crunch work?
The Standing Knee Hopping 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 Standing Knee Hopping Crunch?
None. The Standing Knee Hopping Crunch is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.