Crunch Bent Knee Against Wall

Muscles worked

Setup

1. Lie on your back on the floor facing a wall.
2. Place your feet flat against the wall with your knees and hips bent at 90-degree angles.
3. Position your hips close enough to the wall so your thighs are vertical.
4. Place your hands lightly behind your head with elbows out wide, or cross them over your chest.

How to do it

1. Exhale and contract your abdominals to peel your shoulder blades off the floor, curling your chest toward your knees.
2. Pause at the top of the movement for one second, focusing on a hard peak contraction in the abs.
3. Inhale as you slowly lower your upper body back to the starting position with a controlled 2-second tempo.
4. Maintain constant tension by stopping just before your shoulder blades fully rest on the floor.

Form checklist

• Keep your lower back pressed firmly into the floor throughout the entire rep.
• Avoid pulling on your neck with your hands; lead the movement with your sternum.
• Keep your chin tucked slightly as if holding an orange between your chin and chest.
• Ensure your feet stay flat and still against the wall to maintain pelvic stability.

Pro tips

• Press your heels firmly into the wall to help deactivate the hip flexors and force the abs to do the work.
• Focus on the 'ribs-to-hips' connection, imagining you are folding your torso in half at the mid-stomach.

Make it harder

• Add a slight rotation at the top of the crunch, bringing one elbow toward the opposite knee to increase oblique recruitment.
• Hold a light weight plate or medicine ball against your chest to increase resistance.

Frequently asked

What muscles does the crunch bent knee against wall work?

The crunch bent knee against wall primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the crunch bent knee against wall?

The crunch bent knee against wall requires no equipment — just your body weight.

Is the crunch bent knee against wall good for beginners?

Yes. The crunch bent knee against wall is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals