Knee Hug Crunch: Easy Exercise To Add Some Rest To Your Core

Are you struggling to target your core muscles? Do you find traditional ab exercises boring? Well, fear not my friends, because today we are going to talk about the knee hug crunch. The knee hug crunch is a challenging exercise that targets your abs as well as your hip flexors. I understand that a lot of people struggle with core exercises, and that’s okay. Many factors can contribute to that, such as a sedentary lifestyle, weak muscles, or lack of proper form. But don’t worry, incorporating knee hug crunches into your routine can help strengthen your core and tone your belly. In this blog post, we will dive into the benefits of knee hug crunches, how to perform them correctly, and variations to keep your workout interesting. Get ready to feel the burn and achieve the abs of your dreams!

Knee Hug Crunch Summary

  • Primary Muscles: Rectus Abdominis
  • Secondary Muscles: Obliques
  • Equipment: Body Weight
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Knee Hug Crunch Instructions

  • Begin by laying on your back, knees bent, your hands at your side.
  • Now crunch up and pull or hug your knees to your chest.
  • Then lower your feet back down to the ground.
  • Keep crunching for a full set of 15-30.

Video Tutorial

How to Do Knee Hug Crunches

Knee Hug Crunch Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the knee hug crunch exercise highlighted in red and the rest in blue.

Benefits of Knee Hug Crunch

The Knee Hug Crunch is an effective exercise for strengthening the core, specifically the Rectus Abdominis muscle. When performing this exercise, it is important to focus on maintaining proper form and engaging the core muscles. This exercise engages the abdominal muscles, specifically the Rectus Abdominis, to help improve core strength and stability. Additionally, this exercise helps to strengthen the lower back and hip muscles, which helps to improve posture and balance. Furthermore, this exercise can help to reduce lower back pain, as well as improve overall balance and coordination.

Tips for Performing Knee Hug Crunch

If you’re seeking to take the knee hug crunch to the next level, then you’re at the right place. These tips will get you more from of this amazing workout, and help you receive all the benefits it has to give. You’ll have the ability to develop your abs muscles, and minimize your chance of injury. So let’s get begin and look at what these tips can do for you.

  • Keep your core tight – This will help you keep your balance and ensure your body is in the correct form for maximum effect.
  • Move slowly – Moving slowly will ensure you’re using the correct muscles and will get the most out of the exercise.
  • Make sure your neck is relaxed – Keeping your neck and shoulders relaxed will prevent injury and make the exercise more comfortable to do.

Benefits and Tips Video

Fitness Tips Ab Knee Hug

Frequent Mistakes To Avoid

Staying away from errors can be the distinction between a successful training session and an injury when executing knee hug crunch. Additionally, getting optimal results from this exercise requires proper technique, and making sure you don’t perform common mistakes can help you to perform the exercise correctly and achieve your desired results. However, take it easy, it’s not as challenging as it might seem. By knowing the errors to avoid and taking the right actions, you can execute the exercise securely and effectively. So it is time for you to maximize your results from this exercise and experience the advantages of a productive workout.

  • Not maintaining proper form: Keeping the proper form while doing a knee hug crunch is essential in order to maximize the exercise’s effectiveness and prevent any potential injuries.
  • Not keeping the core engaged: Engaging the core muscles is key to making sure the exercise is done correctly and that the correct muscles are being targeted. Neglecting to do so can result in an ineffective workout.
  • Not going slow and steady: Going too fast while doing a knee hug crunch can reduce the effectiveness of the exercise and put unnecessary strain on the body. It is important to move slowly and steadily in order to get the most out of the exercise.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

The Knee Hug Crunch is a great exercise to work the core muscles. However, if you are looking for variations, complementary, or alternative exercises to target similar muscles as the Knee Hug Crunch, then you’re in luck! Below is a list of exercises to consider.

Jack Knife Sit Up

Graphic image of Jack Knife Sit Up.

The Jack Knife Sit Up is a great complementary or alternative exercise to the Knee Hug Crunch. It is performed by lying on the floor, knees bent, and feet flat on the floor. The arms are then held straight up and the torso is brought up and forward until the arms touch the toes. This exercise primarily targets the abdominal muscles, but also works the back, shoulders, and hip flexors. The Jack Knife Sit Up can be used as a substitute for the Knee Hug Crunch, or combined with it for an even more intense ab workout.

Incline Leg Hip Raise

Graphic image of Incline Leg Hip Raise.

The Incline Leg Hip Raise is an alternative or complementary exercise to the Knee Hug Crunch. This exercise works the same muscle groups as the Knee Hug Crunch, but with a slightly different angle of activation. To perform this exercise, start by lying on your back with your knees bent and your feet flat on the floor. Then raise your hips up until they are in line with your shoulders and knees. You can add difficulty to this exercise by adding a weight plate or using a resistance band. The Incline Leg Hip Raise is a great way to target the same muscle groups as the Knee Hug Crunch without having to do a full crunch.

Hanging Leg Raise

Graphic image of Hanging Leg Raise.

The hanging leg raise is a great alternative or complementary exercise to the knee hug crunch. It works the same muscles of the core, while also engaging the hip flexors and lower back. With this exercise, you hang from a bar with your legs straight, and then bring your knees up towards your chest. It is important to maintain control throughout the movement, and to focus on engaging the core muscles. Additionally, the challenge of working against gravity can help to increase strength and stability.

Check Out These Top Bodyweight Exercises

Hands Up Crunch

Graphic image of Hands Up Crunch.

Hands Up Crunch is an alternative exercise to the Knee Hug Crunch that focuses on the same core muscles. It is an effective exercise for targeting the obliques and transverse abdominis, while also engaging the rectus abdominis. This exercise is performed by lying on your back and placing your hands directly above your head. Then, contract your core muscles as you crunch up and bring your elbows towards your knees. Hands Up Crunch helps to further engage the core muscles and work different ranges of motion than the Knee Hug Crunch, making it an ideal complementary exercise.


Graphic image of Crunch.

Crunch is an effective exercise that works the same muscles as a Knee Hug Crunch and can be used as a complementary or alternative exercise. It works the abdominal and oblique muscles, which are necessary for good posture and core stability. This exercise can be performed with a variety of variations, such as raising one leg while crunching, or adding weights to increase the intensity. The Crunch is a great way to target the core muscles without putting too much strain on the lower back. Therefore, it is a great alternative or complementary exercise for the Knee Hug Crunch.

Tuck Crunch

Graphic image of Tuck Crunch.

Tuck Crunch is a complementary exercise to Knee Hug Crunch that is designed to target the same muscle groups. It involves lying on your back with your feet flat on the floor, knees bent, and arms stretched out in front of you. From this starting position, you will curl your torso up and bring your knees in toward your chest while keeping your arms straight. As you return to the starting position, you can lift your shoulders off the ground and squeeze your abs tightly to maximize the tension on the abdominal muscles. This exercise is a great alternative to Knee Hug Crunch as it helps to further strengthen your abdominal muscles and develop core strength.

Find More Abs Exercises Here

Opposing Complementary Exercises

In order to maximize the effectiveness of the Knee Hug Crunch, it is important to work opposing muscle groups to create balance in your body. By doing so, you will be strengthening the muscles that oppose those used during the Knee Hug Crunch and help create stability and flexibility in the body. The following exercises are a great way to do this:

Barbell Good Morning

Graphic image of Barbell Good Morning.

The Barbell Good Morning is a great complementary exercise to the Knee Hug Crunch. This exercise targets the posterior chain, which includes the lower back, glutes, and hamstrings. By working on these muscles, it helps to balance out the effects of the Knee Hug Crunch, which primarily works the abdominals and hip flexors. Doing both exercises in combination can help to increase overall muscular strength and stability while also helping to prevent injury.

Good Mornings With Bands

Graphic image of Good Mornings With Bands.

Good Mornings With Bands is an effective way to complement the exercise Knee Hug Crunch by using the opposing muscle group. This exercise works the glutes and hamstrings while stretching and strengthening the lower back, hips and core. Good Mornings With Bands encourages good posture and helps to improve balance, coordination and stability. By engaging the muscles of the lower back, glutes and hamstrings, this exercise helps to create a balanced musculature and help prevent injuries from occurring. It is a great way to strengthen the body for better performance during the Knee Hug Crunch exercise.

Smith Machine Good Morning Off Pins

Graphic image of Smith Machine Good Morning Off Pins.

The Smith Machine Good Morning Off Pins is a great addition to the Knee Hug Crunch exercise, as it works the opposing muscle group. The Smith Machine Good Morning Off Pins works the posterior chain of muscles, including the glutes, hamstrings, and lower back. This exercise helps to stretch the hip flexors and engage the core, which is essential for stabilizing the body during the Knee Hug Crunch exercise. As the Knee Hug Crunch works the anterior muscles of the body, adding in the Smith Machine Good Morning Off Pins helps to create an even balance of muscular strength and flexibility.

Get Fit with Knee Hug Crunch!

Getting fit can be a fun and fulfilling journey, but it can also be challenging at times. One great way to switch up your routine and challenge your core muscles is with the knee hug crunch exercise. This exercise is a compound movement that not only targets your abs but also engages your hip flexors and quadriceps. As with any exercise, proper form is crucial to maximize its benefits and prevent injuries. So, let’s get familiarized with knee hug crunch and how to perform it correctly!

References: Wikipedia | | | Comprehensive List of Abs Bodyweight Exercises

Pin image for knee hug crunch post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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