Legs-Raised Crunch
Easy
Also known as: Tabletop Crunch · 90-90 Crunch
Expert Advice
Let your hands cradle your head rather than pull it forward. Keep a small gap between your chin and chest so your neck follows the curl.
How-to-do Steps
- Lie on your back on the floor with both knees bent.
- Raise both legs with your hips and knees bent approximately 90 degrees.
- Place your hands behind your head with your elbows pointing outward.
- Exhale and curl your upper trunk toward your thighs, lifting your shoulder blades.
- Lower your shoulders slowly to the floor without dropping your legs.
- Repeat with both legs held steady and your pelvis resting on the floor.
Common Mistakes
- Pelvis rocks off the floorFix: shorten the curl and keep your tailbone down.
- Legs swing between repsFix: keep your knees above your hips.
Coach Cues
Ribs toward pelvisKeep legs stillLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Legs-Raised Crunch primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs90%
Secondary
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Holding both legs raised while curling requires basic abdominal strength and coordination.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Legs-Raised Crunch work?
Legs-Raised Crunch primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Legs-Raised Crunch?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Legs-Raised Crunch suitable for beginners?
Yes, Legs-Raised Crunch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Legs-Raised Crunch?
Pelvis rocks off the floor: shorten the curl and keep your tailbone down. Legs swing between reps: keep your knees above your hips.
