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Knee Touch Crunch

Knee Touch Crunch

The Knee Touch Crunch is a dynamic abdominal exercise that targets the rectus abdominis muscle, commonly referred to as the "six-pack" muscles. This exercise is particularly effective in strengthening the core and helping to sculpt a toned midsection. The movement primarily involves flexing the trunk or upper body while incorporating a twisting motion, making it a great choice for enhancing abdominal strength and improving overall core stability. To perform the Knee Touch Crunch, you start by lying flat on your back with your knees bent and feet planted firmly on the ground. Place your hands behind your head, elbows out to the sides. As you engage your abdominal muscles, slowly lift your upper body off the ground, bringing your left elbow toward your right knee. It is important to remember to exhale as you crunch, contracting your abs fully. After a brief pause, return to the starting position and repeat the movement on the opposite side. This exercise can be modified based on your fitness level and goals. For beginners, it is recommended to focus on mastering the form and gradually increasing the number of repetitions. For those seeking more challenge, incorporating weights such as dumbbells or a medicine ball can amp up the intensity. Remember, quality over quantity is key, so focus on executing each repetition with control and proper form. Incorporating the Knee Touch Crunch into your regular workout routine can help you attain a stronger core, improve posture, and boost overall athletic performance. Remember to pair this exercise with a balanced diet and regular cardiovascular exercise for optimal results. As with any exercise, it is essential to listen to your body and progress gradually to prevent injury. So, get ready to feel the burn and take those steps towards a stronger, more defined core with the Knee Touch Crunch!


  • Start by lying flat on your back on a mat or the floor.
  • Place your hands behind your head, with your fingers gently supporting your neck.
  • Bend your knees and lift your legs, so your thighs are perpendicular to the floor and your lower legs are parallel to the floor.
  • Engage your core muscles by contracting your abdominal muscles.
  • Exhale as you curl your upper body off the floor and bring your left elbow towards your right knee.
  • At the same time, extend your left leg straight out in front of you and try to touch your right knee with your left hand.
  • Inhale as you lower your upper body and leg back down to the starting position.
  • Repeat the same movement but now bring your right elbow towards your left knee, while extending your right leg.
  • Continue alternating sides for your desired number of repetitions.
  • Focus on maintaining a slow and controlled movement throughout the exercise.
  • Remember to keep your chin off your chest and avoid pulling on your neck with your hands.

Tips & Tricks

  • Engage your core muscles by squeezing them throughout the entire movement.
  • Focus on using your abdominal muscles to lift your upper body rather than pulling on your neck or using momentum.
  • Exhale as you contract your abs and lift your upper body off the ground.
  • Keep your lower back pressed into the floor or exercise mat to maintain proper form and reduce the risk of injury.
  • Try to touch your knees with your fingertips or hands, but only if you can do so while maintaining proper form.
  • Aim for controlled and slow movements to fully engage the muscles and increase the intensity of the exercise.
  • Include the knee touch crunch in a well-rounded workout routine that incorporates strength training, cardiovascular exercise, and flexibility exercises.
  • Prioritize quality over quantity by performing each repetition with excellent form.
  • Consider adding variations or progressions, such as adding weights, increasing the range of motion, or performing the exercise on an unstable surface, to continually challenge your abdominal muscles and make progress.
  • Maintain consistency in your workouts and gradually increase the intensity and difficulty of the knee touch crunch over time.

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