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Waist · Body Weight
Crunch (Straight Leg Up)
Crunch (Straight Leg Up) 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
How to do Crunch (Straight Leg Up)
- Begin by lying flat on your back with your legs extended straight up towards the ceiling. Keep your feet together, and your arms extended straight above your chest.
- Engage your core and lift your shoulder blades off the floor, reaching your arms towards your toes.
- Hold the crunch position briefly, squeezing your abdominal muscles at the top.
- Lower your shoulder blades back to the floor with control, keeping your legs extended upward. 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 inhaling as you lower them.
- Ensure your lower back remains pressed into the floor to avoid unnecessary strain.
Crunch (Straight Leg Up) alternatives
More abs exercises
Crunch (Straight Leg Up) FAQ
What muscles does Crunch (Straight Leg Up) work?
Crunch (Straight Leg Up) 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 (Straight Leg Up)?
None. Crunch (Straight Leg Up) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crunch (Straight Leg Up) 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 (Straight Leg Up) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Crunch (Straight Leg Up) 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 (Straight Leg Up)?
Other exercises for the abs include Dumbbell Straight Arm Crunch, Dumbbell Straight Leg Russian Twist, Dumbbell Straight Arm Twisting Sit-Up and Crunch With Medicine Ball.
For developers
Use Crunch (Straight Leg Up) 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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