Core
L-crunch
- Kit
- No kit
- Works
- upper abs · hip flexors
- Also
- obliques · deep core
- Sides
- Left and right
The L-crunch is a floor crunch with one leg held straight up toward the ceiling while the other stays long on the ground, so your torso and raised leg form an L. Reaching up toward the lifted foot shortens the abs under a stretch on the opposite side, which makes each rep feel more deliberate than a standard crunch. It suits anyone who wants steady, controlled core work without equipment. Do both sides.
Form
How to do l-crunch
- 1Lie on your back with one leg extended flat along the floor and the other raised straight up, toes over your hip. Press your lower back gently into the ground.
- 2Reach both hands toward the raised foot and lift your head, shoulders and upper back off the floor, leading with your chest rather than your chin.
- 3Breathe out as you crunch up, and pause for a beat at the top with the raised leg still vertical.
- 4Lower under control until your shoulder blades touch the floor, breathing in as you go, and keep the extended leg pressed down the whole time.
- 5Keep the movement smooth and unhurried for the whole effort, then switch so each side gets its turn.
Watch for
Common mistakes
Pulling on the back of your head or neck with your hands.
Fix: Reach your hands past your ears toward the raised foot and let the abs do the lifting, keeping a fist-sized gap under your chin.
The raised leg drifts forward or bends as you tire.
Fix: Fix your eyes on the foot and reset it over your hip each time you lower, keeping that knee straight.
Yanking up with momentum and dropping back down.
Fix: Slow both halves of the movement so the floor never catches you, and keep the lower back in contact between reps.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.