Seated Alternate Crunch
Description
The seated alternate crunch performs alternating elbow-to-knee crunches from a seated boat-style position. Balanced on the tailbone with feet off the floor, you twist and crunch toward each knee in turn. The seated position adds a balance demand to the bicycle crunch pattern.
Muscle Group
Equipment Required
Seated Alternate Crunch Instructions
- Sit on the floor with knees bent and feet off the ground.
- Lean back slightly with your torso at about 45 degrees.
- Place your hands behind your head with elbows wide.
- Brace your abs to balance.
- Twist your torso to bring your right elbow toward your left knee.
- At the same time, extend your right leg straight out.
- Reverse the motion, twisting to bring the left elbow toward the right knee.
- Continue alternating in a smooth pedaling motion.
Seated Alternate Crunch Form & Visual
Seated Alternate Crunch Benefits
- Hits abs and obliques together
- Adds balance demand to bicycle crunch
- No equipment required
- Builds rotational core strength
- Strong hip flexor engagement
- Useful for ab variation
Seated Alternate Crunch Muscles Worked
- Rectus abdominis
- Obliques (internal and external)
- Hip flexors
Seated Alternate Crunch Variations & Alternatives
- Bicycle Crunch
- Boat Pose
- Russian Twist
- V Up
