Cross-Body Crunch
Learn how to do cross-body crunch with a clear setup, controlled movement, and a technique you can repeat.
How to do cross-body crunch
- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
- Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- Continue alternating in this manner until all prescribed repetitions are done.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do cross-body crunch?
Lie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
What muscles does cross-body crunch work?
Cross-Body Crunch primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for cross-body crunch?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of cross-body crunch?
Related options include Crunch - Hands Overhead, Crunch - Legs On Exercise Ball, Decline Crunch. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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