V-up Double Crunch
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Quadriceps, Sartorius
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The V-up Double Crunch is a challenging bodyweight core exercise that simultaneously targets the iliopsoas (hip flexors) and rectus abdominis. It combines the upward leg and torso lift of a V-up with a knee tuck at the top, also recruiting the obliques, quadriceps, and sartorius for a comprehensive midsection workout.
V-up Double Crunch: So führst du sie aus
- 1Lie flat on your back on a mat with your legs straight and arms extended overhead, palms facing each other.
- 2Press your lower back lightly into the mat and brace your core before each rep.
- 3In one controlled motion, simultaneously lift your straight legs toward the ceiling and raise your upper torso off the mat, reaching your arms forward toward your feet.
- 4As you reach the top of the movement, draw your knees toward your chest to add the crunch component, bringing your hands toward your shins.
- 5Hold the peak contraction for one count, squeezing your abs and hip flexors.
- 6Slowly reverse the motion by extending your legs back out straight while lowering your torso, controlling the descent.
- 7Allow your arms to return overhead and your back to lightly touch the mat before initiating the next rep.
Technik-Tipps
- Control the lowering phase as deliberately as the lift — the eccentric portion builds core strength and prevents momentum from taking over.
- Exhale sharply as you crunch up and inhale as you lower down to maintain intra-abdominal pressure throughout the rep.
- If you cannot keep your legs straight throughout, bend your knees slightly until your hip flexors become strong enough for the full range.
- Keep your neck neutral throughout — let your abs pull your torso up rather than straining your cervical spine.
- Perform this exercise on a padded mat to protect your tailbone and lumbar spine during the lowering phase.
Häufige Fehler
- Swinging the legs with momentum instead of lifting them under muscular control, which reduces rectus abdominis and iliopsoas engagement and can strain the lower back.
- Letting the lower back arch off the mat at the starting position, which shifts load away from the core and into the lumbar spine.
- Dropping the legs straight down without control at the end of each rep, losing the eccentric contraction and risking hyperextension of the lower back.
- Pulling on the back of the head or neck to assist the crunch, which bypasses the abs and puts undue stress on the cervical spine.
- Rushing through reps without pausing at the top, missing the peak contraction in both the abs and the hip flexors.
Häufig gestellte Fragen
What muscles does the V-up Double Crunch work?
It primarily targets the iliopsoas (hip flexors) and rectus abdominis. The obliques, quadriceps, and sartorius act as synergists during the combined lift-and-tuck motion.
What is the difference between a V-up and a V-up Double Crunch?
A standard V-up lifts both straight legs and the upper torso toward each other in a V shape. The Double Crunch adds a knee tuck at the top, combining the V-up with a leg pull-in for a more intense peak contraction.
Is the V-up Double Crunch good for beginners?
It is moderately demanding due to the hip flexor and core strength required. Beginners should first build a base with flat crunches and lying leg raises before progressing to this combined movement.
How many sets and reps should I do?
Three to four sets of 10–15 controlled reps works well for core strength. Prioritize slow, deliberate movement over speed — rushed reps reduce tension and increase injury risk.
Where should I feel the V-up Double Crunch?
You should feel the primary contraction in your lower abdomen and hip flexors. A secondary burn in the outer abs (obliques) and upper thighs (quadriceps and sartorius) is normal and expected.
