Vertical leg crunch
The straight leg up crunch is an effective core exercise targeting the rectus abdominis, obliques, and hip flexors. By lifting straightened legs while crunching, you not only enhance abdominal strength but also improve hip flexor and lower back stability. Athletes benefit from this exercise through increased core endurance and stability, which are essential for performance in sports requiring dynamic movements and balance. Enhanced core strength from this exercise can contribute to better posture, reduced injury risk, and improved overall athletic performance.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
14
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Lie flat on your back with your lower back pressed against the floor.
- 2Extend your arms and legs straight up into the air, forming a 90-degree angle with your body.
- 3Exhale and slowly engage your abdominal muscles, lifting your head and shoulders off the ground.
- 4Reach your hands toward your toes, attempting to touch them with your fingers.
- 5Hold this contracted position for a count of two.
- 6Slowly lower your head and shoulders back to the starting position.
- 7Repeat the movement for the prescribed number of repetitions.
Tips & Tricks
Engage Your Core: Keep your core tight and engaged throughout the movement to maximize the benefits and maintain proper form.
Controlled Movements: Focus on slow, controlled movements rather than speed. This helps to ensure that you're engaging the proper muscles and not relying on momentum.
Breathing: Exhale as you crunch upward and inhale as you lower your legs back down. Proper breathing helps improve oxygen flow to your muscles and can enhance your performance.
Leg Positioning: Keep your legs as straight as possible to intensify the workout. If you find this difficult, you can slightly bend your knees, but strive to improve flexibility over time.
Back Support: Ensure that your lower back is pressed against the floor to avoid strain and to target the abdominal muscles more effectively.
Focus on Form: Pay attention to your form rather than trying to do as many reps as possible. Quality over quantity is key to preventing injury and maximizing benefits.
Consistency: Incorporate this exercise into your regular routine for the best results. Consistency is crucial when striving to build and tone your abdominal muscles.
Warm-Up: Perform a good warm-up before starting any exercise regimen. This prepares your muscles and joints for the workout ahead and reduces the risk of injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
