Crunch (leg raise)
- Músculo objetivo
- Rectus Abdominis
- Músculos sinergistas
- Gluteus Maximus, Obliques, Quadriceps
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The crunch (leg raise) is a bodyweight core exercise that primarily targets the rectus abdominis, with the obliques, gluteus maximus, and quadriceps assisting as you draw your knees in. By combining an upper-body crunch with a lower-body leg raise, it works the abdominal wall from both ends in a single rep, making it a compact addition to any core routine.
Cómo hacer el Crunch (leg raise)
- 1Lie flat on your back on a mat with your legs extended and your hands lightly supporting the back of your head, elbows pointing outward.
- 2Brace your core and press your lower back gently into the floor to set your starting position.
- 3Curl your shoulder blades off the mat by contracting your abs, keeping your chin off your chest.
- 4At the same time, raise your legs and draw your knees toward your chest, lifting through the lower abs.
- 5Crunch your upper body and knees together at the top, squeezing your abdominals for a brief pause.
- 6Lower your shoulders and legs back under control until you reach the starting position.
- 7Complete your reps, keeping tension on the abs throughout rather than fully relaxing between repetitions.
Consejos de técnica
- Lead the movement with your abs, not your neck — your head and hands should follow the crunch, not pull on it.
- Exhale as you crunch up and inhale as you lower to keep your core braced and the contraction strong.
- Move at a controlled tempo, especially on the way down, so the abs do the work instead of momentum.
- Keep your lower back from arching off the mat to protect the spine and keep tension on the rectus abdominis.
Errores comunes
- Pulling on the back of the head with your hands, which strains the neck and takes load off the abs.
- Using momentum to swing the legs up, which shifts work to the hip flexors and reduces the ab contraction.
- Letting the lower back arch up off the floor, which stresses the spine and removes tension from the core.
- Rushing the reps and not pausing at the top, which cuts the squeeze and the muscle tension short.
Preguntas frecuentes
What muscles does the crunch (leg raise) work?
It primarily works the rectus abdominis, with the obliques, gluteus maximus, and quadriceps assisting as synergists when you raise and draw in your legs.
Is the crunch (leg raise) good for beginners?
Yes. It uses only your body weight and can be scaled by bending your knees more or reducing your range of motion, making it accessible for beginners while still challenging the abs.
How many sets and reps should I do?
A sensible starting point is 2–3 sets of 12–20 controlled reps. Focus on full, deliberate crunches rather than chasing high numbers with momentum.
Where should I feel this exercise?
You should feel it most in the abdominal wall, especially the lower abs as you raise your legs and the upper abs as you crunch your shoulders off the mat. If you mainly feel it in your neck, you are pulling with your hands instead of your core.
