Bench V-Sit Crunch
- Level
- Intermediate
- Equipment
- Bench
- Movement
- V up · Seated
- Tracks
- Reps only
Works
Abdominals Obliques Quadriceps
How to do it
- Sit at the end of a flat bench with legs extended horizontally and hands gripping the bench sides.
- Lean the torso back to about 45 degrees, keeping the core tight and elbows slightly bent.
- Contract the abs and exhale as you bring the legs up toward the body while crunching the torso.
- At peak contraction, lower torso and upper legs form a V; squeeze the abs hard.
- Slowly reverse the movement back to the starting position, inhaling as you lower.
Common mistakes
- Pulling on the neck to lift the head.
- Using momentum to swing the torso or legs up.
- Failing to lower the shoulders and legs all the way down.
- Holding the breath during the repetition.
Safety
Avoid if you have lower back pain or injury; the combined flexion may strain the lumbar spine.
Tips
- Exhale forcefully as you curl upward and lift the legs.
- Imagine bringing your ribcage toward your pelvis while lifting the legs.
- Keep the neck relaxed and avoid pulling with the hands.
- Maintain a tight core and avoid arching the lower back.
Details
- Base movement
- V up
- Combined with
- Crunch
- Arms
- Both
- Legs
- Both
- Torso lean
- Leaning back
- Body position
- Seated
