Crunch straight leg up

Instructions

1
Lie flat on your back on a mat or floor with legs extended straight. Position your head neutral and arms at your sides or crossed over your chest.
2
Bend both knees and lift both legs together, keeping them straight or slightly bent. Engage your core by drawing your navel toward your spine before beginning the movement.
3
Slowly lower both straight legs toward the floor in a controlled manner without allowing your lower back to arch. Keep your lower back pressed against the floor throughout by maintaining core tension.
4
Using your abdominal muscles, raise both legs back up to the starting position. Drive the movement through your core rather than momentum. Return to the bent knee position at chest level and repeat.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Crunch straight leg up allows you to target the Rectus Abdominis with precision. As a foundational Strength, Stretching, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Acts as a highly scalable Strength, Stretching, Cardio movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Transverse Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Crunch straight leg up
  • Cable Crunch straight leg up
  • Banded Crunch straight leg up

Frequently Asked Questions