Crab Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Crab Crunch is a bodyweight exercise that primarily targets the abs while also engaging the obliques. Starting in a seated position with knees bent and feet hip-width apart, hands are placed behind on the floor for support. Hips are lifted off the ground, and the exercise involves extending one leg while rotating the opposite elbow toward the raised knee, creating a crunching motion that emphasizes core contraction and oblique engagement. This movement is repeated on each side, combining stability, rotation, and abdominal strengthening in a single dynamic exercise.
How to Perform
Sit on the floor with your knees bent and feet hip-width apart, placing your hands on the floor slightly behind your hips for support.
Lift your hips off the ground, keeping them elevated throughout the exercise.
Extend your right leg straight while simultaneously bringing your left hand behind your head.
Crunch forward by bringing your right knee toward your chest and rotating your left elbow to meet it.
Slowly return to the starting elevated hip position, keeping your core engaged.
Repeat the movement 12-15 times on the same side.
Switch sides by extending your left leg and bringing your right hand behind your head, then perform the crunch toward your left knee.
Maintain controlled movements and focus on engaging your abs and obliques throughout each repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips lifted throughout the exercise to fully engage the core.
Focus on slow and controlled movements rather than speed.
Exhale as you crunch forward and rotate to enhance abdominal contraction.
Avoid letting your lower back sag to prevent strain.
Keep your extended leg straight and active to maintain stability.
Engage your obliques intentionally during the rotation for maximum effect.
Maintain a neutral neck position to avoid neck strain.
Place your hands firmly on the floor to support balance.
Start with fewer repetitions if you feel your form breaking down.
Ensure your feet stay hip-width apart for proper alignment and support.
How Not to Perform
Do not let your hips drop to the floor during the movement.
Do not use momentum or jerk your body to bring the knee up.
Do not round or overextend your lower back.
Do not pull on your neck or head with your hand behind the head.
Do not let your feet come too close together or too far apart.
Do not rush through the repetitions; maintain control.
Do not allow your shoulders to collapse or lose stability.
Do not keep your extended leg loose; keep it active and straight.
Do not twist your torso excessively; focus on controlled rotation.
Do not hold your breath; breathe steadily throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
