Seated 8 Leg Crunch With Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair or flat bench with your feet together and knees slightly bent.
2. Lean your torso back at a 45-degree angle and grip the sides of the seat firmly for stability.
3. Lift your feet a few inches off the ground, engaging your core to find your balance point.

How to do it

1. Exhale as you begin drawing a large, horizontal '8' or infinity symbol in the air with your feet.
2. Inhale rhythmically as you transition between the upper and lower loops of the figure-eight.
3. Maintain a slow, controlled tempo, ensuring the movement comes from the hips and core rather than swinging the legs.
4. Complete the desired number of '8s' before lowering your feet back to the floor.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders or lower back.
• Ensure your feet do not touch the floor at any point during the set.
• Keep your legs squeezed together throughout the entire movement.
• Minimize torso swaying by bracing your midsection as if expecting a blow to the stomach.

Pro tips

• Imagine your toes are a pen; draw the largest '8' possible to force the obliques to stabilize the rotation at the outer ranges.
• Squeeze your quadriceps hard to keep your legs straight, which increases the lever length and places more demand on the lower abdominals.

Make it harder

• Perform the exercise with your arms crossed over your chest to remove the stability provided by the chair grip.
• Slow the tempo down to a 5-second count per loop to significantly increase time under tension.

Frequently asked

What muscles does the seated 8 leg crunch with chair work?

The seated 8 leg crunch with chair primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated 8 leg crunch with chair?

The seated 8 leg crunch with chair requires no equipment — just your body weight.

Is the seated 8 leg crunch with chair good for beginners?

The seated 8 leg crunch with chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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