Seated Full Crunch (Machine)

This machine moves both the upper body and knees. Crunch everything together in the middle like an accordion. Squeeze hard.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

deep abs / core

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the machine so that your knees are aligned with the pivot point of the machine.
- Sit down on the machine and place your feet flat on the footrests, ensuring your back is against the padded support.
Step 2Adjust the Resistance
- Select an appropriate weight on the machine that allows you to perform the exercise with good form.
- Make sure the weight is securely set before starting your repetitions.
Step 3Position Your Body
- Grab the handles or the padded bar with both hands, keeping your elbows bent.
- Engage your core and ensure your back remains pressed against the backrest throughout the exercise.
Step 4Perform the Crunch
- Exhale as you pull the handles or bar down towards your chest, curling your upper body forward.
- Focus on using your abdominal muscles to perform the movement, rather than relying on your arms.
Step 5Return to Starting Position
- Inhale as you slowly return to the starting position, allowing your upper body to extend back while maintaining control.
- Ensure that your back remains in contact with the backrest during the return.
Step 6Repeat
- Continue to perform the crunch for the desired number of repetitions, maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit upright.
- Make sure to adjust the machine back to its original settings if necessary.