Bent-Leg Raised Crunch (Hands Behind Head)
A bodyweight abdominal exercise with the bent legs held above the floor and the hands behind the head. It develops controlled trunk flexion through a short upper-body curl, unlike a full rise to sitting or a knee-tucking repetition.
- Body part
- Abs: all exercises
- Movement
- Core: all exercisesalsoFlexion: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Lower AbsPrimary85%
- Upper AbsPrimary85%
- ObliquesSecondary50%
- IliopsoasStabilizer25%
- Rectus FemorisStabilizer25%
How to perform
Lie on your back and raise your bent legs, holding them in the position shown.
Place your hands lightly behind your head, with your elbows open and no pull on the neck.
Exhale and curl your upper back away from the floor while keeping the legs still.
Lower the upper back under control, keeping the legs raised, and repeat.
Tips
Move through the abdominal curl rather than bringing your knees towards your chest.
Keep a comfortable space between your chin and chest.
Use a controlled range without lifting into a full seated position.
Common mistakes
Pulling on the head or closing the elbows to drag the neck forward.
Swinging the legs or using a knee tuck to lift the torso.
Arching the lower back or rushing the return.
Related exercises
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