Knee Touch Crunch

Instructions

1
Lie flat on your back with knees bent and feet flat on the floor, hip-width apart. Keep your lower back neutral against the floor throughout the movement.
2
Place your hands lightly behind your head with elbows spread wide, or cross them over your chest. Engage your core and prepare to lift your torso.
3
Slowly lower your torso back toward the floor by extending your spine and relaxing your abdominal muscles, allowing the head and shoulders to descend in a controlled manner until returning to the starting position.
4
Press through your abdominals to lift your torso up, bringing your chest toward your knees. Continue the upward motion using core strength until you reach the peak contraction, then return to starting position with control.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Rectus Abdominis growth, the Knee Touch Crunch stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

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 Knee Touch Crunch
  • Cable Knee Touch Crunch
  • Banded Knee Touch Crunch

Beginner Tips

If you are new to the Knee Touch Crunch , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions