Alternate Leg Lift Double Hands Crunch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Alternate Leg Lift Double Hands Crunch

Step by step instructions, muscle activation and variants for the Alternate Leg Lift Double Hands Crunch.

EasyAbs

About this exercise

The Alternate Leg Lift Double Hands Crunch is a floor-based abdominal exercise where alternating straight-leg raises are combined with a simultaneous double-handed crunch, maximizing upper and lower abdominal engagement in a single movement.

How to Perform

  • Lie flat on your back with legs extended and both hands clasped together above your chest or at your temples
  • Raise your right leg to approximately 45–90 degrees while simultaneously crunching your upper body off the floor, reaching both hands toward your raised foot
  • Lower your leg and upper body back to the floor with control
  • Raise your left leg and repeat the crunch, reaching toward your left foot
  • Keep your lower back pressed toward the floor as much as possible
  • Breathe out on the crunch effort and alternate legs throughout the set

Muscle Activation

Primary
Abs
Secondary
CoreObliques

Common Mistakes

Common mistakes content is coming soon.

About the Alternate Leg Lift Double Hands Crunch

The Alternate Leg Lift Double Hands Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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