Crunch Single Leg Lift
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Obliques, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The crunch single leg lift is a bodyweight core exercise that pairs a standard crunch with a single-leg raise, working the hip flexors (iliopsoas) and the abs (rectus abdominis) together. The side abs (obliques) and supporting hip flexor and thigh muscles (sartorius and tensor fasciae latae) assist. It's a beginner-friendly way to train the front of your core and hip flexors with no equipment.
Cómo hacer el Crunch Single Leg Lift
- 1Lie flat on your back on a mat with your legs extended and your arms at your sides or hands lightly behind your head.
- 2Brace your core and press your lower back gently toward the floor to set a stable starting position.
- 3Curl your head, shoulders, and upper back off the floor into a crunch, exhaling as you lift.
- 4At the same time, lift one straight leg a few inches off the floor, keeping the knee soft and the foot relaxed.
- 5Pause briefly at the top, feeling the contraction in your abs and the front of your raised-leg hip.
- 6Lower your upper back and the lifted leg back to the floor together, under control, as you inhale.
- 7Repeat for your target reps on that side, then switch and lift the opposite leg.
- 8Finish your final rep by lowering fully and relaxing your core and legs flat on the mat.
Consejos de técnica
- Move slowly and deliberately on both the lift and the return so your abs and hip flexors stay under tension instead of using momentum.
- Keep the lifted leg straight but with a soft knee, and raise it only as high as you can without your lower back arching off the floor.
- Coordinate the crunch and the leg lift so they peak at the same moment rather than doing them as two separate actions.
- Exhale as you crunch and lift, and inhale as you lower, to help your core brace through each rep.
- Keep your neck long and relaxed; if your hands are behind your head, support its weight without pulling on it.
Errores comunes
- Pulling on your head or neck with your hands to lift higher, which strains the neck and takes work off the abs.
- Letting your lower back arch up as you raise the leg, which removes tension from the abs and can stress the spine.
- Swinging the leg or jerking the torso up with momentum, which cheats the rep and reduces the work on the hip flexors and abs.
- Holding your breath through the rep instead of exhaling on the lift, which makes it harder to brace your core.
Preguntas frecuentes
What muscles does the crunch single leg lift work?
It targets the hip flexors (iliopsoas) and the abs (rectus abdominis), with the side abs (obliques) and supporting hip flexor and thigh muscles (sartorius and tensor fasciae latae) assisting.
Is the crunch single leg lift good for beginners?
Yes. It's a bodyweight movement with no equipment, and you can scale it by raising the leg only a few inches and lifting your shoulders just off the floor as you build core strength.
How is this different from a regular crunch?
A regular crunch only curls your upper body, working mainly the abs. Adding the single straight-leg lift brings the hip flexors into the movement, so you train the abs and hip flexors together in one rep.
How many sets and reps should I do?
For core endurance, 2–3 sets of 10–15 reps per leg is a sensible starting range. Rest about 30–60 seconds between sets and stop when your form starts to break down.
Where should I feel this exercise?
You should feel it in your abs across the front of your stomach and in the front of the hip of the leg you're lifting. If you feel it mostly in your lower back, lift the leg lower and keep your back pressed to the floor.
