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Sprinter Crunch

Sprinter Crunch

The Sprinter Crunch is a dynamic and challenging exercise that targets your abdominal muscles, specifically the rectus abdominis, obliques, and hip flexors. This exercise mimics the movement of a sprinter exploding out of the starting blocks, making it a great choice for athletes or anyone looking to increase their core strength and stability. To perform the Sprinter Crunch, you start by lying on your back with your legs fully extended and your arms extended overhead. As you begin the movement, you simultaneously lift your upper body off the ground, drawing one knee towards your chest while simultaneously reaching your opposite arm forward, as if you're sprinting. The goal is to bring your knee and elbow as close together as possible while maintaining a controlled, fluid motion. This exercise engages multiple muscle groups in your core, including your rectus abdominis, obliques, and deep hip flexors. The explosive movement also recruits your stabilizing muscles, enhancing your overall core strength and coordination. As a bonus, the Sprinter Crunch also increases your heart rate, providing a cardiovascular component to your workout. Incorporating the Sprinter Crunch into your routine can help improve your running speed, agility, and overall performance. This exercise not only strengthens your abdominal muscles but also helps to enhance your body's ability to generate speed and power from the core. So whether you're an athlete or simply looking for a challenging core exercise, the Sprinter Crunch is a great addition to your fitness routine.


  • Lie on your back with your knees bent and your feet flat on the ground.
  • Place your hands behind your head, keeping your elbows out to the sides.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Raise your head, shoulders, and upper back off the ground, curling your torso towards your knees.
  • At the same time, extend one leg out straight and lift it a few inches off the ground.
  • Hold the position for a moment and exhale as you feel the contraction in your abs.
  • Slowly lower your upper body and leg back down to the starting position.
  • Alternate legs and repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement to maximize the effectiveness of the exercise.
  • Focus on breathing properly during the exercise, exhaling as you crunch your body in and inhaling as you release back to the starting position.
  • Maintain a steady and controlled pace to ensure proper form and prevent any jerking or swinging movements.
  • Try to lift your shoulder blades off the ground as much as possible to engage your abdominal muscles more effectively.
  • Keep your neck relaxed and avoid pulling on it during the movement to prevent unnecessary strain.
  • For an added challenge, try incorporating a twist by bringing your elbow towards the opposite knee during the crunch.
  • Start with a 1 to 2-second hold at the top of the movement to increase the intensity and engage your muscles even further.
  • To enhance the balance and stability aspect, perform the sprinter crunch on an unstable surface such as a Bosu ball or foam pad.
  • Combine the sprinter crunch with other exercises like planks or mountain climbers to create a comprehensive core workout.
  • Remember to listen to your body and stop if you experience any pain or discomfort. It's always important to prioritize your safety and well-being.

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