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Abs · Intermediate

Crunch Single Leg Lift

Unilateral crunch performed while one hip and knee remain lifted, increasing pelvic-control demand.

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Crunch Single Leg Lift demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both knees bent, feet planted, and fingertips resting lightly behind your head.
  2. 02Brace the abdomen and lift one foot until that hip and knee are bent about 90 degrees.
  3. 03Curl the shoulder blades from the floor while keeping the raised leg still and the pelvis level.
  4. 04Pause briefly without pulling the neck or letting the planted foot push the body upward.
  5. 05Lower the shoulders and foot under control, then alternate legs or complete the assigned repetitions on one side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteAb Bench CrunchComparable substituteCable Crunch

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