Crunch (straight leg up)
The Feet Elevated Crunch is a variation of the traditional crunch performed with the feet placed on a bench or elevated surface. This position reduces hip flexor involvement and increases focus on the rectus abdominis. It is commonly used to intensify upper abdominal engagement.
Key Benefits
- Increases rectus abdominis activation.
- Reduces hip flexor compensation.
- Enhances movement control.
- Progression from the standard Floor Crunch.
Instructions
- Lie on the floor with your legs fully extended upward
- Position your arms stretched upward
- Flex your torso by contracting your abdomen and move your hands toward your feet
- Return your torso to the floor in a controlled manner
Tips
- Avoid performing the movement only with your neck; use your torso flexion
- Keep your feet fixed on the ground and your legs extended upward
- Avoid jerks and sudden movements
Restrictions
Individuals with lower back pain should keep the core engaged and avoid excessive trunk elevation. Those with disc herniation must perform under supervision. Avoid pulling the neck with the hands to prevent cervical strain. Beginners should reduce range of motion if needed.
Common Mistakes to Avoid
- Pulling on the neck.
- Turning it into a full sit-up.
- Dropping too quickly on the descent.
Target Muscle
Primary
