Hip Crunch

Instructions

1
Stand with feet hip-width apart, arms at sides or ready for movement. Keep torso upright and core engaged with neutral spine alignment.
2
Prepare by bending knees slightly and positioning arms in a running/athletic stance. Arms should be ready to swing dynamically during the movement.
3
Lower body by bending knees and hips in a squat position, decreasing the angle at the knee joint. Arms can swing backward as body descends into the loading phase.
4
Explosively extend knees and hips to propel body upward off the ground in a vertical jump. Simultaneously drive arms upward to maximize height. Return to standing position and repeat.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Gastrocnemius, Soleus, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Hip Crunch is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

To maximize the Hip Crunch , actively squeeze the Quadriceps at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Gastrocnemius, Soleus, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hip Crunch
  • Cable Hip Crunch
  • Banded Hip Crunch

Frequently Asked Questions