Pike Crunch

Abs, Hip FlexorsBodyweight

A core exercise targeting the rectus abdominis and hip flexors by lifting your torso and legs together from a lying position.

How to do it

1Lie flat on your back with your arms extended overhead and legs fully straight.

2Simultaneously raise your straight legs and torso, reaching your fingers toward your feet.

3Touch your feet or shins at the top while keeping your abs locked in.

4Slowly lower your torso and legs back down under control without dropping them.

Common mistakes

Yanking your head or neck forward to initiate the lift, straining the cervical spine.

Swinging your legs up using momentum instead of pulling with your abs.

Dropping quickly during the lowering phase, losing control and stressing the lower back.

Breathing

Exhale as you crunch up; inhale smoothly as you lower back down.

Make it harder or easier

To scale down, perform the crunch with bent knees.

To make it harder, pause at the top for 1–2 seconds.

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.