Bench Knee-to-Elbow Crunch

Abs, ObliquesBench

Target your abs and obliques with this bench crunch variation. Using a bench provides a stable base so you can focus on controlled core contractions.

How to do it

1Lie flat on your back along the bench and hold the edges near your head or torso for support.

2Bend your knees and lift your feet slightly off the bench.

3Pull your knees toward your chest, curling your pelvis up to contract your abs.

4Hold the peak contraction for one second at the top.

5Slowly lower back down without letting your feet touch the bench completely.

Common mistakes

Swinging your legs with momentum instead of contracting your core.

Arching your lower back off the bench as you extend your legs.

Holding your breath during the crunch instead of exhaling forcefully.

Breathing

Exhale as you curl your knees toward your chest; inhale as you return to the start.

Make it harder or easier

Tap your feet down on the bench between reps to reduce intensity. To make it harder, slow down the eccentric leg lower as much as possible.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.