Alternate Leg Lift Double Hands Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms resting at your sides.
2. Engage your core by pressing your lower back firmly into the floor to eliminate any arch.
3. Position your head in a neutral alignment, gazing toward the ceiling.

How to do it

1. Exhale as you lift one leg toward the ceiling while simultaneously crunching your upper body off the floor.
2. Reach both hands toward your lifted foot, aiming for the shin or ankle to engage the upper abs and pectorals.
3. Inhale as you lower both your leg and torso back to the starting position with a controlled 2-second tempo.
4. Repeat the movement with the opposite leg, alternating sides for each repetition.

Form checklist

• Keep your lower back in constant contact with the floor throughout the movement.
• Lead the crunch with your chest and shoulders rather than pulling with your neck.
• Keep the active leg as straight as possible to maximize quadriceps engagement.
• Ensure the non-working leg remains stationary and flat on the floor.

Pro tips

• Focus on 'shortening the distance' between your ribcage and your pelvis during the crunch for maximum abdominal contraction.
• At the top of the movement, pause for a split second and squeeze your abs to emphasize the peak contraction.

Make it harder

• Keep both feet hovering 2-3 inches off the floor throughout the entire set to maintain constant tension on the lower abs.
• Slow down the lowering phase to 4 seconds to increase the time under tension.

Frequently asked

What muscles does the alternate leg lift double hands crunch work?

The alternate leg lift double hands crunch primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the alternate leg lift double hands crunch?

The alternate leg lift double hands crunch requires no equipment — just your body weight.

Is the alternate leg lift double hands crunch good for beginners?

Yes. The alternate leg lift double hands crunch is a beginner-friendly movement and a strong foundation to build on.

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