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Abs · Intermediate

Alternating Split-Leg Crunch

Alternating crunch with one knee drawing in as the opposite leg extends under abdominal control.

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Alternating Split-Leg Crunch demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. 02Place your hands beside your head or crossed over your chest.
  3. 03Engage your core and lift your head, shoulders, and upper back off the ground.
  4. 04Simultaneously, bring your right knee towards your chest and extend your left leg outwards without letting it touch the ground.
  5. 05Switch sides and repeat the movement in a controlled manner.

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Variations

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

Related variationBicycle Crunch Straight LegRelated variationBicycle Crunch

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Alternatives

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

Comparable substituteCurl-UpComparable substituteAlternating Cross-Body V-UpComparable substituteBand Anchored Reverse Crunch

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