Groin Crunch
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The groin crunch is a bodyweight core exercise that primarily targets the rectus abdominis, with the obliques assisting through the trunk. Performed lying on your back with the soles of your feet together and knees dropped out wide, it lets you train your abs through a controlled crunch without any equipment.
Groin Crunch: So führst du sie aus
- 1Lie flat on your back on the floor or a mat with your arms relaxed at your sides or lightly behind your head.
- 2Bring the soles of your feet together and let your knees drop out wide to the sides, forming a diamond shape with your legs.
- 3Draw your navel toward your spine to brace your core before you begin the movement.
- 4Exhale and curl your head, shoulders, and upper back off the floor, leading with your sternum toward your pelvis.
- 5Pause briefly at the top, squeezing your abs while keeping your lower back in contact with the floor.
- 6Inhale and lower your upper body back down under control until your shoulder blades touch the floor.
- 7Repeat for your target reps, keeping the legs in the open diamond position throughout the set.
Technik-Tipps
- Move from your abs, not your neck — keep a soft gap between your chin and chest so you don't pull your head forward.
- Exhale on the way up and squeeze the rectus abdominis at the top for a fuller contraction.
- Keep the lift small and controlled; the crunch range is short, so prioritize tension over how high you rise.
- Let your knees stay relaxed and dropped wide so the work stays in the abs rather than the hips.
Häufige Fehler
- Yanking on your head or neck with your hands, which strains the cervical spine and takes tension off the abs.
- Using momentum to throw yourself up instead of curling slowly, which cheats the rep and reduces the load on the rectus abdominis.
- Pulling the lower back off the floor and arching, which shifts work to the hip flexors and can stress the spine.
- Letting the knees drift up off the wide position, which lets the hips assist instead of isolating the abdominals.
Häufig gestellte Fragen
What muscles does the groin crunch work?
It primarily works the rectus abdominis (the front abdominal wall), with the obliques assisting to stabilize and rotate the trunk during the crunch.
Is the groin crunch good for beginners?
Yes. It uses only your bodyweight and a short, controlled range, so it's a beginner-friendly way to train the abs as long as you move from your core and avoid pulling on your neck.
Why are the feet together with knees out wide?
Opening the knees into a diamond position relaxes the hip flexors so the crunch is driven mainly by the rectus abdominis rather than the hips, helping you target the abs more directly.
How many sets and reps should I do?
For most lifters, 2–4 sets of 12–20 controlled reps works well. Focus on a strong squeeze at the top rather than chasing high rep counts with sloppy form.
Where should I feel the groin crunch?
You should feel it across the front of your abdominals as they shorten. If you mainly feel it in your neck or hips, slow down and curl from your abs instead of pulling your head or arching your back.
