Hip Crunch (knees bent)

Hip Crunch (knees bent)

The Hip Crunch (knees bent) is an effective exercise that targets your abdominal muscles, particularly the rectus abdominis. This exercise is a variation of the traditional crunch, which adds an extra challenge to your core muscles. It primarily focuses on strengthening your upper abs while engaging your hip flexors. To perform the Hip Crunch (knees bent), start by lying flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head, interlacing your fingers for support. Engage your core muscles by drawing your belly button towards your spine. As you exhale, gently lift your head, shoulder blades, and upper back off the ground. Be sure to maintain a neutral neck position, avoiding any strain or tension. Keep your lower back pressed into the floor throughout the movement to effectively target your abs. As you crunch up, focus on keeping your elbows wide and your chin slightly lifted. Avoid pulling on your neck or placing excessive strain on your lower back. Maintain a controlled and smooth movement, squeezing your abs at the top of the crunch and slowly lowering back down to the starting position. The Hip Crunch (knees bent) can be incorporated into your core workout routine or as a part of a full-body workout. It is essential to perform this exercise with proper form and avoid any jerky or momentum-based movements. Remember to listen to your body and progress gradually, adjusting the number of repetitions and sets based on your fitness level. Including exercises like the Hip Crunch (knees bent) in your workout routine, along with a balanced nutrition plan, can contribute to strengthening your core muscles and improving overall body composition. Keep in mind that consistency and patience are key when aiming for strong and defined abdominal muscles. Stay motivated, challenge yourself, and enjoy the journey towards a fitter you!


  • Start by lying on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head, with your elbows pointing out to the sides.
  • Crunch your upper body forward, lifting your shoulder blades off the ground.
  • Engage your abdominal muscles and exhale as you crunch.
  • Hold the contraction for a second, then slowly lower your upper body back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maximize abdominal activation.
  • Focus on a slow and controlled movement to ensure proper form and prevent any strain on your lower back.
  • It is important to exhale as you crunch up and inhale as you return to the starting position to maintain proper breathing techniques.
  • To increase the difficulty, you can add resistance by holding a weight plate or dumbbell against your chest.
  • Remember to keep your neck relaxed and avoid pulling on it with your hands during the crunch.
  • If you have any lower back pain or discomfort, it is advisable to consult with a healthcare professional before performing this exercise.
  • Include hip mobility exercises in your warm-up routine to improve your range of motion during the movement.
  • Avoid overtraining your abs by incorporating variety into your workout routine and targeting different muscle groups on alternate days.
  • Proper nutrition and a well-rounded workout program are key to achieving visible abs. Remember to maintain a balanced diet and include cardiovascular exercise to reduce overall body fat.
  • Listen to your body and modify the exercise as needed. If you experience any pain or discomfort, adjust your technique or seek guidance from a qualified fitness professional.


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