Crunch With Leg Lift
Description
The crunch with leg lift is a combination ab exercise where you perform a standard crunch while simultaneously lifting your bent knees toward your chest. The combined movement trains the upper abs (via the crunch) and lower abs (via the leg lift) in a single rep, creating one of the most efficient bodyweight ab exercises.
Equipment Required
Crunch With Leg Lift Instructions
- Lie on your back on the floor with knees bent at 90 degrees and feet flat on the floor.
- Place your hands behind your head with fingers lightly touching (do not pull on your neck).
- Lift both feet off the floor so your shins are parallel to the floor (tabletop position). This is the start.
- Brace your core, tuck your chin slightly, and exhale.
- Curl your upper body up off the floor while simultaneously pulling both knees in toward your chest.
- At the peak, your elbows should approach your knees. Squeeze your abs hard for one second.
- Lower your shoulders back to the floor while extending your knees back to the tabletop start position.
- Do not let your feet touch the floor between reps. Keep tension on the abs throughout the set.
Crunch With Leg Lift Form & Visual
Crunch With Leg Lift Benefits
- Trains upper and lower abs in a single movement
- Time-efficient core exercise
- Builds the rectus abdominis through full range
- No equipment needed — works anywhere
- Easy to scale by extending the legs straighter or adding tempo holds
- Excellent core finisher
Crunch With Leg Lift Muscles Worked
- Rectus abdominis (both upper and lower portions)
- Obliques (secondary)
- Hip flexors
- Transverse abdominis
Crunch With Leg Lift Variations & Alternatives
- Bicycle Crunch
- Twisting Crunch
- Tuck Crunch
- Weighted Crunch
- Hip Raise Crunch
- Long-Lever Crunch with Leg Lift (legs straighter)
- Single-Leg Crunch with Leg Lift
- Pause Crunch with Leg Lift
