Lying Crunch Through Legs Abduction

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms extended by your sides.
2. Raise both legs toward the ceiling until they are perpendicular to the floor.
3. Spread your legs as wide as comfortably possible into a 'V' position and flex your toes toward your shins.

How to do it

1. Reach your arms forward between your legs, pointing your fingers toward the space between your feet.
2. Exhale as you lift your head, neck, and shoulder blades off the floor, reaching as far through your legs as possible.
3. Hold the peak contraction for one second, focusing on squeezing your ribs toward your pelvis.
4. Inhale as you slowly lower your upper body back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your lower back pressed firmly into the floor to prevent arching.
• Avoid pulling on your neck; lead the movement with your chest and shoulders.
• Maintain the wide leg abduction throughout the entire set without letting the legs drift together.
• Keep your chin slightly tucked to maintain a neutral cervical spine.

Pro tips

• Actively push your heels outward to engage the hip abductors, which creates a more stable base for the core to pull against.
• Focus on 'rib-to-pelvis' compression rather than just lifting your shoulders to maximize rectus abdominis activation.

Make it harder

• Hold a light dumbbell or medicine ball with both hands while reaching through your legs.
• Lower your legs to a 45-degree angle while maintaining the wide 'V' to significantly increase lower abdominal demand.

Frequently asked

What muscles does the lying crunch through legs abduction work?

The lying crunch through legs abduction primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying crunch through legs abduction?

The lying crunch through legs abduction requires no equipment — just your body weight.

Is the lying crunch through legs abduction good for beginners?

The lying crunch through legs abduction is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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