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Last updated February 2, 2026
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Knee Touch Crunch
Lie flat with knees bent. Crunch up just enough to touch the tops of your knees with your fingertips. A small but effective range of motion.
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
reps
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 knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Step 2Position Your Legs
- Lift your feet off the ground, bringing your knees towards your chest.
- Keep your feet together and your knees bent at a 90-degree angle.
- Step 3Engage Your Core
- Tighten your abdominal muscles to prepare for the movement.
- Ensure your lower back is pressed into the mat.
- Step 4Perform the Crunch
- Exhale as you lift your upper body off the mat, bringing your elbows towards your knees.
- Focus on using your core muscles to lift, rather than pulling with your hands.
- Step 5Return to Start
- Inhale as you slowly lower your upper body back down to the mat.
- Maintain control and avoid letting your head or neck drop abruptly.
- Step 6Repeat
- Perform the crunch for the desired number of repetitions.
- Keep your movements slow and controlled to maximize effectiveness.
- Step 7Finish the Exercise
- After completing your reps, carefully lower your feet to the ground.
- Take a moment to relax and stretch your core before moving on to the next exercise.