Lying Leg Crunch certainly is a well-known exercise to shape your abs. Do you desire to acquire flawless form and get stronger Rectus Abdominis? You’ll want to try our step-by-step tutorial so that you begin right now.
Lying Leg Crunch Summary
- Primary Muscles: Rectus Abdominis
- Secondary Muscles: Adductor Brevis, Adductor Longus, Iliopsoas (Psoas Major & Iliacus), Obliques, Pectineus, Rectus Femoris, Sartorius, and Tensor Fasciae Latae
- Equipment: Flat Bench
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Lying Leg Crunch Instructions
- Start off by lying with your back on a flat bench.
- Reach beside your head and grab the flat bench for stability.
- Lift your legs up slightly for your starting position.
- Next, bring your knees up to your chest while rolling your abs.
- Then lower your legs back pointing straight.
- Continue to crunch your legs up for a set of 10-20 reps.
Lying Leg Crunch Muscles
- Rectus Abdominis
- Adductor Brevis
- Adductor Longus
- Iliopsoas (Psoas Major & Iliacus)
- Rectus Femoris
- Tensor Fasciae Latae
- Rectus Femoris
- Rectus Abdominis
Benefits of Lying Leg Crunch
The lying leg crunch is a great exercise for targeting the rectus abdominis muscle, or the “six-pack” muscle. When performed correctly, the lying leg crunch will engage the rectus abdominis muscles, helping to strengthen and tone them. This exercise can also help to improve core stability, balance, and posture, which can help reduce lower back pain. Furthermore, it can help to improve overall core strength and coordination, which can improve athletic performance. As an added bonus, this exercise can also help to burn calories and build endurance.
Tips for Performing Lying Leg Crunch
If you’re seeking to take the lying leg crunch to a new level, then you’re at the right place. These tips will allow you to benefit fully from this wonderful exercise and make the best of its results. You’ll have the ability to develop your abs muscles, and minimize your chance of getting hurt. So let’s begin right now and see what these tips may accomplish for you.
- Make sure to keep your lower back flat on the ground when performing the lying leg crunch: This will help engage your core and target the abdominal muscles more effectively.
- Take your time with each rep and focus on your form: Taking your time with each rep will help you get the most out of the exercise while ensuring that you don’t injure yourself.
- Change up your reps and angles: Varying your reps and angles will help to keep your muscles challenged and prevent them from plateauing in their progress.
Benefits and Tips Video
Frequent Mistakes To Avoid
When it comes to executing lying leg crunch, avoiding typical errors is usually the difference between a productive workout and a debilitating injury. Moreover, getting optimal results from this exercise requires proper technique, and avoiding make any common errors can allow you to perform the exercise correctly and obtain optimal results. Don’t worry, though, it’s not nearly as hard as it might appear. You can execute the exercise safely and effectively by understanding the mistakes to prevent and by executing the correct steps. So it is time for you to optimize the impact of this exercise and enjoy the advantages of a successful workout.
- Not engaging the core muscles – Not engaging the core muscles when doing the lying leg crunch can lead to the wrong muscles being worked and can cause injury due to improper form.
- Not controlling the movement – Not controlling the movement during the lying leg crunch can lead to poor form and reduce the effectiveness of the exercise.
- Not using full range of motion – Not using a full range of motion when doing the lying leg crunch can decrease muscle activation and reduce the overall effectiveness of the exercise.
Variations and Complementary Exercises
If you are looking to diversify your workouts and target the same muscles as the Lying Leg Crunch exercise, there are a few variations, complementary, and alternative exercises that you can incorporate into your routine. These exercises are listed below and should help you get the most out of your workout.
Lying Knee Raise: The lying knee raise is a great complementary or alternative exercise to the lying leg crunch. This exercise works the abdominal muscles as well as the hip flexors. The motion is similar to the lying leg crunch but instead of crunching the legs in towards the chest, the legs are raised up towards the chest. This exercise can be made more challenging by adding a twist at the top of the move or by raising one leg at a time. The lying knee raise is a great way to work the abdominal muscles in a different way while still engaging the hip flexors.
Lever Seated Leg Raise Crunch (Machine): The Lever Seated Leg Raise Crunch (Machine) is a great alternative or complementary exercise to the Lying Leg Crunch. This machine is designed to work your abdominal muscles and obliques. It requires you to sit in the seat and place your feet on the lever, while gripping the handles. Then you slowly lower your legs until they are just above the floor, while maintaining your back against the seat. As you raise your legs, you crunch your abdominals and obliques. This exercise is great for targeting the lower abdominal muscles and can be used to supplement or replace the Lying Leg Crunch for a more intense core workout.
Lever Seated Crunch (Machine): The Lever Seated Crunch machine is a great alternative or complementary exercise to the Lying Leg Crunch. This machine provides an additional level of intensity and stability to the traditional crunch exercise. It helps to engage both the abdominal muscles and the lower back muscles, which can be difficult to target with the Lying Leg Crunch. Additionally, this machine can be adjusted to suit a variety of user heights and weights, making it an ideal choice for people of all sizes and fitness levels. The Lever Seated Crunch machine is a great way to add variety to your core-strengthening routine.
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Lever Decline Sit Up (Machine): The Lever Decline Sit Up (Machine) is an ideal alternative or complementary exercise for the Lying Leg Crunch. This machine utilizes a decline bench that allows you to do a sit up with your legs elevated, which helps to target the lower abdominal muscles. You can adjust the height of the bench to increase the intensity of the exercise. It also has an adjustable arm support so you can focus on keeping your upper body stable and engaged throughout the movement. The Lever Decline Sit Up (Machine) is a great way to target the lower abdominal muscles and add variety to your workout routine.
Leg Raise Hip Lift Crunch: The Leg Raise Hip Lift Crunch is a great complement or alternative exercise to the Lying Leg Crunch. This exercise works the lower abdominal muscles, as well as the hip flexors. The movement begins by lying on your back with your arms extended out to the side and your legs raised in the air. From this position, you lift your hips off the ground while crunching your legs towards your chest. The combination of the crunch and hip lift helps to target multiple muscle groups at once, while also providing a great cardiovascular workout.
Leg Raise Crunch: The Leg Raise Crunch is an excellent complementary or alternative exercise for the Lying Leg Crunch. This exercise targets the same muscle groups but in a different way. The Leg Raise Crunch begins by lying flat on your back with your legs in the air and your arms at your sides. From there, you slowly raise your upper body off the ground and crunch your legs toward your chest. This exercise not only works the abdominal muscles but also engages the oblique muscles and the hip flexors. It is a great way to add variety to your core workout and help you reach your fitness goals.
Opposing Complementary Exercises
It is important to include exercises that complement the Lying Leg Crunch, as this will allow you to build a balanced and effective workout routine. These exercises should target the opposing muscle groups, so that you can achieve optimal results. Here are a few exercises that you can incorporate into your routine to work the opposing muscles:
Barbell Good Morning: The Barbell Good Morning is a great complement to the Lying Leg Crunch as it works the opposite muscle group. The Barbell Good Morning works the hamstrings, glutes, and lower back by having the lifter bend at the waist while keeping the back straight, with a barbell across their shoulders. This exercise strengthens and stabilizes the lower body, which helps support the core muscles used during the Lying Leg Crunch. By performing both of these exercises, lifters can achieve a strong, balanced core and lower body.
Good Mornings With Bands: Good Mornings With Bands is a great exercise for strengthening the posterior chain, which is the opposite muscle group used in Lying Leg Crunch. This exercise activates the glutes, hamstrings, and lower back muscles, all of which are essential for keeping the body balanced and strong. It is an excellent complement to the Lying Leg Crunch because it works the opposing muscle group, allowing for more complete activation of the core and lower body. Good Mornings With Bands can help improve posture and balance, while also increasing strength and power in the lower body.
Smith Machine Good Morning Off Pins: The Smith Machine Good Morning Off Pins is a great complement to the Lying Leg Crunch exercise. By performing the Good Morning exercise while using the Smith Machine, it engages the posterior chain muscles of the hamstrings, glutes and lower back. This helps to balance out the anterior chain muscles of the abdominals and hip flexors used during the Lying Leg Crunch exercise. The Smith Machine Good Morning Off Pins also ensures safe and effective form during the exercise by providing stability and control. With proper form, this exercise can help to increase strength, build muscle mass and improve overall performance.
Lying Leg Crunch is a great exercise to target your abdominal muscles and strengthen your core. With the right form, the benefits are endless! Make sure you keep your core engaged, keep your feet flat on the ground, and don’t forget to breathe. And most importantly, don’t get discouraged if you’re not able to do as many reps as you’d like. That just means you’re making progress! Now that you’ve finished reading this article, why not read more fitness articles to help you reach your goals? Your dream body is just a few clicks away!
References: Wikipedia | ExRx.net | PubMed.gov