Seated 8 Leg Crunch
Seated 8 Leg Crunch Exercise Description
The Seated 8 Leg Crunch is a bodyweight core exercise performed from a reclined seated position while tracing a smooth “figure 8” path with the feet. It emphasizes the rectus abdominis and external/internal obliques by bracing the trunk against extension and rotation as the legs move, with the hip flexors assisting to lift and steer the legs. The goal is controlled lumbopelvic stability—keeping the ribcage stacked over the pelvis and the lumbar spine steady—while the hips create the pattern. Expect a strong coordination demand as you maintain a consistent torso angle and breathing rhythm without collapsing the chest or rounding the neck. This drill is useful when you want a rotational challenge for the abdominal wall without equipment and with clear visual feedback from the leg path.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Multifidus, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Seated 8 Leg Crunch Exercise
‘- Sit on the floor with knees together and slightly bent; place hands just behind hips for light support, fingers forward.
– Lift the chest, retract and depress the scapulae, and brace the abdominal wall as if preparing for a cough.
– Lean back a few degrees on the sit bones; set a slight posterior pelvic tilt to avoid lumbar arching.
– Raise both feet a few inches, keeping knees and ankles together and toes dorsiflexed.
– Without swinging the torso, trace a controlled horizontal “figure 8” with the feet: right–up–across–down, then left–up–across–down.
– Keep the motion at the hips; maintain a steady torso angle and neutral neck (chin tucked, gaze forward).
– Breathe continuously; avoid breath-holding and keep ribs “down” toward the pelvis throughout.
– Use a small, smooth range that you can control; if the low back begins to move, reduce the size of the figure 8 or pause.
– Lower the feet with control to finish, keeping the spine long and shoulders relaxed.
Seated 8 Leg Crunch Tips
‘- Sit with knees together and slightly bent, hands just behind the hips for light support with fingers pointing forward.
– Lift the chest and retract/depress the shoulder blades so the chest doesn’t collapse as you move.
– Brace the abdominal wall as if preparing for a cough before you start the leg motion.
– Lean back a few degrees on the sit bones and set a slight posterior pelvic tilt to avoid lumbar arching.
– Raise both feet only a few inches, keeping knees and ankles together with toes dorsiflexed.
– Trace a smooth, horizontal figure 8 with the feet—right–up–across–down, then left–up–across–down.
– Keep the motion at the hips and avoid swinging the torso so the torso angle stays steady.
– Maintain a neutral neck with the chin tucked and gaze forward to avoid rounding the neck.
– Breathe continuously without holding your breath, keeping the ribs down toward the pelvis.
– Use a small, smooth range you can fully control; if the low back starts to move, shrink the figure 8 or pause.
Seated 8 Leg Crunch Beginner Introduction
The Seated 8 Leg Crunch is a bodyweight core move performed from a reclined sitting position, where the legs sketch a smooth figure-eight pattern in the air. While the lower body draws this shape, the midsection stays steady, turning it into a challenge for the abs and side abs, with the hip flexors helping to raise and guide the legs. The trunk resists both backward bending and twisting, so the effort centers on stability rather than big, fast motions.
Because the upper body angle, head position, and breathing rhythm are meant to remain steady, this exercise brings a strong coordination element. The lower back and hips work together to hold a solid base, while the moving legs provide clear visual feedback on control and symmetry. This makes the drill useful when a rotational core challenge is wanted without any equipment, especially in small spaces or home workouts where simple setup and body awareness are priorities.