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Waist · Body Weight
Raised Leg Crunch
Raised Leg Crunch is an intermediate isolation strength exercise that works the abs (waist), with the 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
- Obliques · External Obliques, Internal Obliques
How to do Raised Leg Crunch
- Lie on your back with your legs straight, vertical to the floor. Place your hands behind your head with your elbows pointing outwards.
- Engage your core and lift your shoulders off the floor, bringing your chest towards your knees.
- Hold the top position for a moment, squeezing your abdominal muscles.
- Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Avoid pulling on your neck with your hands; instead, use your abdominal muscles to lift your shoulders.
- Breathe steadily, exhaling as you lift your shoulders and inhaling as you lower them.
- Keep your lower back pressed against the floor to prevent strain and maintain proper form.
- Perform the exercise on a comfortable, non-slip surface to ensure safety and reduce discomfort.
Raised Leg Crunch alternatives
More abs exercises
Raised Leg Crunch FAQ
What muscles does Raised Leg Crunch work?
Raised Leg Crunch mainly works the abs in the waist (Rectus Abdominis). The obliques work as secondary muscles.
What equipment do you need for Raised Leg Crunch?
None. Raised Leg Crunch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Raised Leg Crunch 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 Raised Leg Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Raised Leg Crunch 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 Raised Leg Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Crunch (On Stability Ball), Cable Standing Crunch and Band Bicycle Crunch.
For developers
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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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