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spinal flexion
Cross-Leg Reverse Crunch
Search GoogleCross-Leg Reverse Crunch is a beginner spinal flexion exercise using bodyweight. It primarily trains abdominals. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals
- Secondary
- obliques, hip flexors
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning cross-leg reverse crunch.
- — Choose a variation and range that let you keep complete control.
Execution
- — Cross the ankles, curl the pelvis toward the ribs without swinging, and lower under control.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the spinal flexion.
- — Cross the ankles, curl the pelvis toward the ribs without swinging, and lower under control.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo cross-leg reverse crunch
Regressions
- — Supported or reduced-range cross-leg reverse crunch