Male model ex_4UGYJQ

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Waist · Body Weight

Crunch Leg Raise

intermediatestrength

Crunch Leg Raise is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas
Obliques · External Obliques, Internal Obliques

How to do Crunch Leg Raise

Begin by lying flat on your back with your knees bent and your feet just off the floor.
Place your hands behind your head with your elbows pointing out to the sides.
Engage your core and lift your shoulder blades off the floor while simultaneously lifting your legs slightly to bring your knees towards your head.
Lower your back to the floor and your legs back to the starting position, keeping your feet just off the floor. Repeat the movement for the desired number of repetitions.

Form tips

Avoid using your neck or momentum to lift your shoulders; focus on using your abdominal muscles.
Use a mat or soft surface to support your back and prevent discomfort during the exercise.
Breathe steadily throughout the exercise, exhaling as you lift your shoulders and knees, and inhaling as you lower them.

Crunch Leg Raise alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Crunch With Medicine Ball

Abs · intermediate

Band Kneeling Crunch

Abs · beginner

Cable Standing Crunch

Abs · beginner

More abs exercises

Lying Leg Raise

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Raised Leg Crunch

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Alternate Leg Raise

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Crunch (Straight Leg Up)

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Captains Chair Leg Raise

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Alternate Lying Floor Leg Raise

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Decline Bent Leg Reverse Crunch

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Captains Chair Straight Leg Raise

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Crunch Leg Raise FAQ

What muscles does Crunch Leg Raise work?

Crunch Leg Raise mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.

What equipment do you need for Crunch Leg Raise?

None. Crunch Leg Raise is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Crunch Leg Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Crunch Leg Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Crunch Leg Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Crunch Leg Raise?

Other exercises for the abs include Resistance Band Lying Leg Raise, Crunch With Medicine Ball, Band Kneeling Crunch and Cable Standing Crunch.

For developers

Use Crunch Leg Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4UGYJQ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4UGYJQ",
  "name": "Crunch Leg Raise",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_4UGYJQ/mp4-720.mp4?…",
    "poster": "https://…/ex_4UGYJQ/poster.jpg?…"
  }
}