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Crunches/Knees Bent/Hands

CoreRectus Abdominis

Crunches [Knees Bent/Hands on Stomach]

The classic crunch with knees bent and hands on your stomach is the foundational abdominal exercise, targeting the upper abs with reduced hip flexor involvement. The placement of your hands on your stomach helps to remind you what area you are targeting.

Equipment: None
Crunches [Knees Bent/Hands on Stomach] - Photo 1
Crunches [Knees Bent/Hands on Stomach] - Photo 2
Crunches [Knees Bent/Hands on Stomach] - Photo 3
Crunches [Knees Bent/Hands on Stomach] - Photo 4
Crunches [Knees Bent/Hands on Stomach] - Photo 5
Crunches [Knees Bent/Hands on Stomach] - Photo 6
Crunches [Knees Bent/Hands on Stomach] - Photo 7
Crunches [Knees Bent/Hands on Stomach] - Photo 8
Crunches [Knees Bent/Hands on Stomach] - Photo 9

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Step-by-step instructions

  1. 1

    Lie on your back with your knees bent, feet flat on the floor, and hands lightly behind your head, elbows wide.

  2. 2

    Engage your core and press your lower back gently toward the floor.

  3. 3

    Curl your upper body up, lifting your shoulder blades off the floor.

  4. 4

    Hold briefly at the top, then slowly lower back down.

  5. 5

    Repeat for the prescribed reps.

Notes

The bent-knee position reduces hip flexor involvement compared to straight-leg crunches, keeping the focus on the abs. Do not pull on your neck.

Muscles worked

Rectus Abdominis
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Weighted Crunches [Legs Straight]

Photography by

Kenny Johnson Photography