Seated 8 Leg Crunch

Instructions

1
Sit on the floor or bench with torso upright, hands positioned behind the head or across the chest, legs extended or bent at knees for stability
2
Engage core muscles and prepare to flex the spine. Keep neck neutral without pulling on the head excessively. Position feet flat on ground or secure them if needed
3
Lower the torso backward in a controlled manner by extending the spine, allowing the abdominal muscles to lengthen eccentrically. Keep core engaged throughout the descent to prevent excessive lower back strain
4
Flex the spine and contract the rectus abdominis to pull the torso upward and forward, returning to the starting seated position. Exhale during this concentric movement for maximum core engagement
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Iliopsoas, Rectus Femoris
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Rectus Abdominis growth, the Seated 8 Leg Crunch stands out as a highly efficient Strength 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.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Control the eccentric (lowering) phase of the Seated 8 Leg Crunch for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Seated 8 Leg Crunch
  • Cable Seated 8 Leg Crunch
  • Banded Seated 8 Leg Crunch

Beginner Tips

If you are new to the Seated 8 Leg Crunch, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions