Hip Crunch Knees Bent
Hip Crunch Knees Bent Exercise Description
The Hip Crunch (knees bent) is a floor-based abdominal crunch performed in a hook-lying position to emphasize spinal flexion without excessive hip motion. With feet on the floor and knees bent, you lift the shoulder blades by drawing the ribcage toward the pelvis, targeting the rectus abdominis while the external and internal obliques assist. Keeping the lumbar spine lightly pressed to the floor helps limit hip flexor dominance and focuses the effort on the anterior trunk. The range of motion is small and controlled—just enough to lift the shoulder blades—while the neck stays neutral and the hips remain steady. This variation is bodyweight only and is designed for precise, repeatable core training with clear technique cues.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, 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: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Hip Crunch Knees Bent Exercise
‘- Lie supine with knees bent, feet flat and hip-width apart; heels a comfortable distance from the glutes.
– Lightly brace the abdominal wall; gently posteriorly tilt the pelvis to keep the low back in light contact with the floor.
– Place arms across the chest or fingertips at the sides of the head without pulling on the neck; keep the neck neutral with eyes toward the ceiling.
– Exhale and draw the ribcage toward the pelvis to flex the upper spine, lifting the shoulder blades off the floor.
– Keep hips and feet quiet; avoid driving through the legs or changing the hip angle.
– Pause briefly at the top while maintaining the abdominal brace.
– Inhale and lower the shoulder blades back down with control, keeping the low back from arching.
– Maintain smooth, controlled movement throughout; avoid jerking, yanking the head, or excessive range.
Hip Crunch Knees Bent Tips
‘- Set up with feet flat on the floor, hip-width apart, and heels a comfortable distance from the glutes.
– Before moving, lightly brace the abdominal wall and gently posteriorly tilt the pelvis so the low back stays in light contact with the floor.
– Place arms across the chest or fingertips at the sides of the head, and avoid pulling on the neck.
– Keep the neck neutral with eyes oriented toward the ceiling throughout the movement.
– Exhale and draw the ribcage toward the pelvis to flex the upper spine, lifting the shoulder blades just off the floor.
– Keep hips and feet quiet during the crunch; do not drive through the legs or change the hip angle.
– Pause briefly at the top while maintaining the abdominal brace.
– Inhale as you lower the shoulder blades back down with control, preventing the low back from arching.
– Use a small, smooth, and controlled range of motion, avoiding jerking, yanking the head, or going into excessive range.
Hip Crunch Knees Bent Beginner Introduction
The Hip Crunch (knees bent) is a floor-based core exercise that highlights controlled bending of the spine rather than big movements at the hips. Performed lying on the back with legs bent and feet grounded, it places attention on the abs while the side abs contribute to the motion. A gentle connection of the lower back to the floor shifts effort away from the front of the hips and into the mid-section, as the ribs curl slightly toward the pelvis and the shoulder blades rise from the mat. The neck stays in line with the body and the hips stay steady, creating a compact, centered action through the trunk.
The movement uses only bodyweight and relies on a short, deliberate range, lifting just high enough for the upper back to leave the floor before returning down under control. Arms may rest across the chest or with fingertips near the head, offering different comfort options without pulling on the neck. Smooth tempo and repeatable positioning give this crunch variation a technical, precise feel, well suited to mindful core training where small details in alignment and motion matter.