Exercise guide
Seated Side To Side Leg Raise Crunch On Floor
- Intermediate
- Compound
- Rep-based
- Waist
This intermediate core exercise targets the lower abdominals and obliques by combining hip flexion with lateral rotation. It builds functional core stability and rotational strength by moving the legs in a controlled arc over a central point.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you and place a small object (like a dumbbell) vertically between your feet.
- Place your hands on the floor slightly behind your hips with fingers pointing forward for support.
- Lean your torso back at a 45-degree angle, engaging your core to maintain a neutral spine and lifting your feet slightly off the floor.
How to do it
- Exhale and lift both legs together in a high arc over the object, moving them toward one side of the floor.
- Inhale as you lower your legs toward the floor without letting your heels touch, maintaining tension in your abs.
- Exhale and reverse the movement, lifting your legs back up and over the object to the opposite side.
- Maintain a controlled 2-1-2 tempo (2 seconds up and over, 1 second pause at the bottom, 2 seconds back).
Form checklist
- Keep your chest lifted and avoid rounding your shoulders or lower back.
- Ensure the movement comes from your hips and core, not by swinging your upper body.
- Keep your legs squeezed together throughout the entire set.
- Maintain a slight bend in the knees if your hamstrings feel too tight, but keep the angle constant.
Pro tips
- Focus on 'crunching' your ribs toward your hip bone as your legs reach the peak of the arc to maximize oblique engagement.
- To increase lower ab recruitment, imagine pulling your belly button toward your spine throughout the movement.
Make it harder
- Perform the exercise with your hands lifted off the floor and held across your chest to remove the stability of your arms.
- Hold a light dumbbell between your feet to increase the resistance on the hip flexors and abdominals.
Frequently asked
- What muscles does the seated side to side leg raise crunch on floor work?
- The seated side to side leg raise crunch on floor primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the seated side to side leg raise crunch on floor?
- The seated side to side leg raise crunch on floor uses dumbbell.
- Is the seated side to side leg raise crunch on floor good for beginners?
- The seated side to side leg raise crunch on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.