About this exercise
A seated bodyweight core exercise where both legs trace a figure-eight pattern in the air while the torso leans back, intensely challenging the abs and obliques through the compound looping movement.
Seated 8 Leg Crunch
Step by step instructions, muscle activation and variants for the Seated 8 Leg Crunch.
MediumAbsGlutes
How to Perform
- Sit on the floor with knees slightly bent and lean back at a 45° angle, keeping your core tight
- Lift your legs off the floor and extend them in front of you
- Sweep both legs together in a figure-eight pattern — down and to one side, across the centre, down and to the other side, and back across
- Keep your movements smooth and controlled, avoiding momentum from the lower back
- Maintain continuous tension in your abs and obliques throughout each figure-eight
- Avoid touching your heels to the floor between repetitions
Muscle Activation
Primary
AbsGlutesCoreObliquesInner thighs
Secondary
QuadricepsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Seated 8 Leg Crunch
The Seated 8 Leg 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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