Knee Touch Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with knees bent and feet flat on the floor, hip-width apart.
2. Place your palms on the front of your thighs with arms fully extended.
3. Tuck your chin slightly toward your chest to maintain a neutral neck position and engage the deep core.

How to do it

1. Exhale as you contract your abdominals to lift your head, neck, and shoulder blades off the floor.
2. Slide your hands up your thighs in a controlled motion until your fingertips touch the tops of your knees.
3. Inhale as you slowly lower your upper body back to the starting position, keeping tension on the abs.
4. Maintain a steady tempo, taking approximately two seconds to rise and two seconds to lower.

Form checklist

• Keep your lower back pressed firmly into the floor throughout the entire movement.
• Avoid pulling with your neck; ensure the lift comes entirely from your abdominal contraction.
• Ensure your shoulder blades fully clear the mat at the peak of the crunch.
• Keep your feet planted and avoid using momentum to 'swing' yourself up.

Pro tips

• Focus on the 'rib-to-hip' connection, imagining you are folding your ribcage down toward your pelvis to maximize muscle shortening.
• Pause for a one-second squeeze at the top when your fingers touch your knees to emphasize the peak contraction.

Make it harder

• Lift your feet off the floor into a 90-degree 'tabletop' position to increase the stability demand on the lower abs.
• Perform the movement with a 3-5 second isometric hold at the top of every repetition.

Frequently asked

What muscles does the knee touch crunch work?

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

What equipment do you need for the knee touch crunch?

The knee touch crunch requires no equipment — just your body weight.

Is the knee touch crunch good for beginners?

Yes. The knee touch crunch 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