wall-crunch
Lie on your back with your knees bent, feet flat against a wall, ensuring your hips and knees are at a 90-degree angle. Place your hands lightly behind your head, supporting your neck, or crossed over your chest.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- rectus abdominis
Secondary muscles
- obliques
- hip flexors
Target muscles
- abs
How to perform
- 1
Lie on your back with your knees bent, feet flat against a wall, ensuring your hips and knees are at a 90-degree angle.
- 2
Place your hands lightly behind your head, supporting your neck, or crossed over your chest.
- 3
Engage your core by drawing your navel towards your spine and pressing your lower back into the floor.
- 4
Exhale and slowly curl your head, neck, and shoulders off the floor, bringing your rib cage towards your hips.
- 5
Keep your lower back pressed into the floor throughout the movement, avoiding any arching.
- 6
Pause briefly at the top, then slowly lower back down with control, inhaling as you return to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
