Crunch Kicks
A lying core exercise that targets abs and hip flexors through crunching and alternating leg kicks; builds stability and endurance.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Hip Flexors
7/10Iliopsoas
Obliques
5/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with knees bent and feet flat on the floor, hands behind head.
- Crunch upward by lifting shoulders off the ground.
- Simultaneously extend one leg straight out.
- Kick the extended leg back toward chest.
- Alternate legs with each crunch.
- Lower shoulders to start between reps.
Coaching Tips
Form Cues
- Keep lower back pressed down.
- Twist slightly for obliques.
- Move legs controlled.
- Chin off chest.
- Engage core throughout.
Breathing
Inhale to prepare, exhale during crunch and kick.
Tempo
2-0-2
Range of Motion
Shoulders lift to mid-back off ground; legs extend fully without arching back.
Safety
Safety Notes
- Avoid if lower back pain exists.
- Stop if neck strain occurs.
Spotting
No spotter needed; perform on padded surface.
Common Mistakes
- Pulling on neck.
- Arching lower back.
- Rushing leg movements.
- Incomplete shoulder lift.
When to Avoid
- Acute lower back injury
Flexibility Needed
- Adequate shoulder flexion
Build Up First
- Basic crunch form
Also known as
Lying Crunch Kicks, Bicycle Crunch Kicks
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