Crunch (Leg Raise)

Crunch (Leg Raise) Exercise Description

The Crunch (leg raise) is a bodyweight anterior-core exercise performed with the legs held in tabletop (hips and knees at 90 degrees). Elevating the legs increases the demand on lumbopelvic control while you perform controlled spinal flexion of the upper trunk. The primary mover is the rectus abdominis; the external and internal obliques assist with trunk stabilization, and the hip flexors work isometrically to hold the legs in position. The goal is to curl the rib cage toward the pelvis without pulling on the neck or allowing the pelvis to tip forward. Expect a small, precise range of motion with constant abdominal bracing, a gentle posterior pelvic tilt to keep the low back supported against the floor, and steady breathing to manage intra-abdominal pressure throughout the set.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: External Obliques, Internal Obliques
Stabilizing Muscles: Iliacus, Psoas Major, Rectus Femoris, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Other
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors
Joint Involvement: Single-joint
Muscle Location: Stomach
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Crunch (Leg Raise) Exercise

‘- Lie supine on a mat. Lift legs to tabletop: hips and knees at 90°, shins parallel to the floor.
– Cross arms over chest, or lightly support the base of your skull with elbows wide (do not pull).
– Set your trunk: exhale gently, brace the abdominal wall, and posteriorly tilt the pelvis so the low back is lightly in contact with the floor.
– Inhale to prepare. On the exhale, curl the upper trunk—bringing ribs toward pelvis—until shoulder blades just clear the mat.
– Keep gaze toward the ceiling and maintain a fist-width space between chin and sternum.
– Hold the legs still in 90/90; prevent knees from drifting and avoid pelvic rocking.
– Pause briefly with tension; breathe, keeping the low back supported.
– Lower the torso back down under control, maintaining pelvic position the entire time.
– Use a small, smooth range; think “shorten the front of the trunk,” not “sit up.”
– If the neck takes over, return hands to support lightly or reduce the curl amplitude.

Crunch (Leg Raise) Tips

‘- Keep hips and knees at 90° with shins parallel to the floor, holding the legs still in tabletop.
– Gently posteriorly tilt the pelvis so the low back stays lightly in contact with the floor.
– Exhale to brace the abdominal wall before you start each curl.
– On the exhale, curl the rib cage toward the pelvis only until the shoulder blades just clear the mat.
– Use a small, smooth range of motion and think “shorten the front of the trunk,” not “sit up.”
– Keep your gaze toward the ceiling with a fist-width space between your chin and sternum.
– Avoid pulling on your neck; if needed, lightly support the base of your skull with elbows wide.
– Prevent the knees from drifting and avoid any pelvic rocking as you move.
– Pause briefly at the top, breathe, and keep the low back supported against the floor.
– Lower the torso back down under control without losing your pelvic position.

Crunch (Leg Raise) Beginner Introduction

The Crunch (leg raise) is a bodyweight core exercise that combines a small upper-body curl with lifted legs to increase challenge on the midsection. It is performed lying on the back with both legs raised, hips and knees bent roughly to right angles so the lower legs hover above the floor. This leg position creates extra demand on control around the hips and lower spine, turning a familiar crunch motion into a more precise, stability-focused movement.

The main work comes from the abs drawing the front of the ribs toward the front of the hips, while the side abs help steady the trunk and the hip flexors hold the legs in place without moving. The effort centers on a compact, controlled lift of the upper back rather than a big sit-up. Throughout the motion, the lower spine stays close to the mat with a gentle tuck through the pelvis, limiting arching. Breathing remains smooth, matching the effort, and the neck and shoulders stay relaxed so the tension gathers in the front of the torso instead of the throat or jaw.