Seated 8 Leg Crunch
- Synergistenmuskeln
- Gracilis, Quadriceps, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The seated 8 leg crunch is a bodyweight core exercise that primarily targets the adductor group (adductor brevis, adductor longus, adductor magnus), pectineus, iliopsoas, obliques, rectus abdominis, and gluteus medius, with support from the gracilis, quadriceps, and tensor fasciae latae. Performed seated on the floor, it challenges hip flexion, adduction, and rotational core control simultaneously, making it useful for developing inner-thigh strength alongside abdominal stability.
Seated 8 Leg Crunch: So führst du sie aus
- 1Sit on the floor with your hands placed lightly behind you for support, fingers pointing forward. Lift your chest and lengthen your spine.
- 2Raise both legs off the floor and extend them out in front of you at roughly a 45-degree angle, keeping your core braced.
- 3Open your legs wide apart in a controlled V-shape, feeling a stretch through your inner thighs.
- 4Sweep both legs inward and cross them over each other, alternating which leg crosses on top to trace a figure-8 pattern.
- 5Continue the pattern — open wide, then cross — without letting your feet touch the floor.
- 6Keep your lower back from rounding by actively engaging your abdominals and obliques throughout the movement.
- 7Breathe steadily: exhale as you close and cross the legs, inhale as you open them wide.
- 8After completing the desired number of repetitions, gently lower both legs back to the floor to finish.
Technik-Tipps
- Press your hands lightly into the floor rather than leaning heavily on them — your core should bear most of the stabilization load.
- Keep the movement slow and deliberate; momentum through the figure-8 reduces demand on the adductors and obliques.
- Maintain a neutral pelvis by slightly tucking your tailbone at the start; avoid letting your lower back arch excessively as fatigue sets in.
- Keep your chin neutral and gaze forward rather than straining your neck downward to watch your legs.
- Squeeze the inner thighs together firmly as the legs cross to maximize adductor engagement at the end of each rep.
Häufige Fehler
- Letting the lower back round and collapse toward the floor, which offloads the core and puts stress on the lumbar spine.
- Using momentum to swing the legs rather than controlling the movement, which reduces adductor and abdominal activation.
- Holding the breath throughout the set, which increases intra-abdominal pressure unnecessarily and reduces endurance.
- Placing too much weight through the hands and arms, turning the exercise into a triceps support drill rather than a core and hip exercise.
- Crossing the legs at the ankles without fully opening them wide first, shortening the range of motion and reducing the challenge to the adductors.
Häufig gestellte Fragen
What muscles does the seated 8 leg crunch work?
It primarily works the adductor brevis, adductor longus, adductor magnus, pectineus, iliopsoas, obliques, rectus abdominis, and gluteus medius. The gracilis, quadriceps, and tensor fasciae latae act as synergists to assist with leg control.
How is the figure-8 pattern performed?
With both legs elevated and extended, open them wide into a V, then sweep them inward so one leg crosses over the other. On the next rep, alternate which leg crosses on top. This alternating cross creates the figure-8 path.
Can beginners do this exercise?
Yes, but it requires reasonable hip flexor and core strength to keep the legs elevated throughout the set. Beginners can reduce the range of motion or keep their hands more firmly on the floor until their core and hip strength improves.
How many reps or sets should I do?
A common starting point is 2 to 3 sets of 10 to 15 repetitions per side, resting 30 to 60 seconds between sets. Adjust volume based on your core and hip flexor endurance.
