Exercise guide
Crunch With Leg Lift
- Beginner
- Compound
- Rep-based
- Waist
This compound core exercise targets the entire abdominal wall and obliques while engaging the quadriceps through active leg elevation. It improves coordination and functional core strength by combining spinal flexion with hip flexion in an alternating pattern.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs fully extended and feet together.
- Place your fingertips lightly behind your ears, keeping your elbows wide and out of your peripheral vision.
- Engage your core by pressing your lower back firmly into the floor to eliminate any arching.
How to do it
- Exhale as you lift one leg toward the ceiling while simultaneously crunching your upper body and rotating your opposite shoulder toward the rising knee.
- Inhale as you lower both your leg and upper body back to the floor with a controlled, steady tempo.
- Perform the next repetition by switching sides, lifting the opposite leg and rotating the other shoulder toward it.
- Continue alternating sides, ensuring your movements are driven by your abdominals rather than momentum.
Form checklist
- Keep your lower back glued to the mat throughout the entire range of motion.
- Lead the rotation with your chest and shoulder rather than pulling on your head with your hands.
- Keep the non-working leg pressed into the floor or hovering slightly for stability.
- Ensure the moving leg stays as straight as possible to maximize quadriceps engagement.
Pro tips
- Think about bringing your armpit toward the opposite knee rather than just the elbow to ensure full trunk rotation and oblique activation.
- Squeeze your quadriceps hard at the top of the leg lift to increase the intensity of the lower abdominal contraction.
Make it harder
- Maintain a 'hollow body' position by keeping both heels hovering two inches off the floor throughout the entire set.
- Add a two-second isometric hold at the peak of the contraction on every repetition to increase time under tension.
Frequently asked
- What muscles does the crunch with leg lift work?
- The crunch with leg lift primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the crunch with leg lift?
- The crunch with leg lift requires no equipment — just your body weight.
- Is the crunch with leg lift good for beginners?
- Yes. The crunch with leg lift is a beginner-friendly movement and a strong foundation to build on.