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Last updated February 2, 2026
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abs
Crunch - Lying (Straight Legs)
Lie flat and peel your shoulder blades off the floor by squeezing your abs. Exhale sharply as you crunch up. Do not pull on your neck with your hands.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat with your legs extended straight out.
- Place your arms at your sides or behind your head for support.
- Step 2Position Your Legs
- Keep your legs straight and together, ensuring that your feet are off the ground.
- Engage your core muscles to stabilize your body.
- Step 3Initiate the Crunch
- Exhale and lift your upper body off the mat by contracting your abdominal muscles.
- Keep your lower back pressed against the mat as you lift.
- Step 4Hold the Position
- Pause briefly at the top of the movement, ensuring your shoulders are off the mat.
- Avoid pulling on your neck; keep your hands lightly behind your head or crossed over your chest.
- Step 5Lower Your Body
- Inhale and slowly lower your upper body back down to the mat.
- Maintain control throughout the movement, keeping your core engaged.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on form and controlled movements.
- Take your time and avoid rushing through the exercise.
- Step 7Finish the Exercise
- After completing your reps, lie flat for a moment to relax your muscles.
- Carefully sit up and transition to your next exercise or stretch.