Abs · Bodyweight
Knee Touch Crunch
The knee touch crunch is a bodyweight core exercise that isolates the rectus abdominis through a short, controlled range of motion. It suits lifters of all experience levels and fits well at the end of a workout as part of an abdominal routine.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie on your back with knees bent and feet flat on the floor.
- Place your hands on your thighs.
- Curl your upper body up, sliding your hands toward your knees.
- Try to touch your knees with your hands at the top of the movement.
- Squeeze your abs, then slowly lower back down with control.
Common mistakes
- Yanking the neck forward strains the cervical spine instead of engaging the abdominal wall.
- Lifting the lower back off the floor shifts tension toward the hip flexors and places unnecessary stress on the spine.
- Dropping back down too quickly eliminates eccentric muscle tension and reduces the movement's training effect.
Tips
- Keep your lower back pressed firmly into the floor from start to finish.
- Pause for a second at the top when your hands touch your knees to maximize peak contraction.
- Fix your gaze upward at a slight angle to maintain a neutral neck position throughout the set.
Sets and reps
Perform 3 to 4 sets of 15 to 25 controlled repetitions, resting 45 to 60 seconds between sets to build core endurance and muscle definition.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the knee touch crunch safe if you have lower back sensitivity?
Because the lower back remains grounded on the floor, it generally places less stress on the lumbar spine than full sit-ups. If you experience sharp pain, stop the exercise and consult a medical professional.
What muscles do knee touch crunches target?
The primary muscle worked is the rectus abdominis, particularly the upper portion, with minimal assistance from the obliques.
