Twist Crunch Legs-Up

Muscles worked

Setup

1. Lie flat on your back with your legs raised and knees bent at a 90-degree angle in a tabletop position.
2. Place your fingertips lightly behind your ears, keeping your elbows flared wide.
3. Engage your core to press your lower back firmly into the floor, eliminating any arch.

How to do it

1. Exhale as you lift your shoulder blades off the floor, rotating your torso to bring your shoulder toward the opposite knee.
2. Inhale as you lower back to the starting position with control, keeping your legs stationary.
3. Repeat the movement on the opposite side, alternating shoulders for the duration of the set.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second squeeze, 2 seconds down).

Form checklist

• Keep the lower back glued to the mat throughout the entire movement.
• Rotate from the ribcage rather than just pulling the elbow across the body.
• Keep a space the size of a tennis ball between your chin and chest to avoid neck strain.
• Ensure the knees stay stacked directly over the hips and do not drift toward the chest.

Pro tips

• Think about bringing your armpit toward the opposite hip to maximize oblique shortening and engagement.
• Focus on keeping your elbows wide; if you can see your elbows in your peripheral vision, you are likely pulling on your neck.

Make it harder

• Straighten your legs toward the ceiling to increase the lever length and demand on the lower abdominals.
• Slow down the eccentric (lowering) phase to four seconds to increase time under tension.

Frequently asked

What muscles does the twist crunch legs-up work?

The twist crunch legs-up primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the twist crunch legs-up?

The twist crunch legs-up requires no equipment — just your body weight.

Is the twist crunch legs-up good for beginners?

Yes. The twist crunch legs-up is a beginner-friendly movement and a strong foundation to build on.

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