-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Vertical Leg Crunch
How to Do
How to Do Vertical Leg Crunches
The vertical leg crunches should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the vertical leg crunches.
Beginning
Beginning Vertical Leg Crunches
1. Fold your hands behind your back and behind your neck.
2. Raise your legs perpendicular to the floor, with your knees slightly bent. Maintain a flat lower spine on the floor.
3. In order to prepare for the lift, contract your abs.
Movement
Vertical Leg Crunches Movement
1. Start by curling your upper body slightly and elevating your shoulder blades off the floor. Exhale while moving upwards. Maintain a straight and upward-pointing posture with your legs; do not sway or list to one side.
2. Using your core muscles, continue curling your body upward. Keep your chin up and don't lead with your head by pulling on the neck.
3. Pause and hold the position for a few seconds once your shoulder blades are off the floor.
4. Slowly uncurl the upper body to begin lowering it. Inhale while moving your head downward. Allowing your legs to swing or tumble to the floor is not a good idea. This should be a controlled and gentle descent.
5. Maintain the fixed starting position of your legs.
6. Perform three sets of 12 to 16 reps each.
Benefits
Vertical Leg Crunches Benefits
The vertical leg crunch is efficient for engaging the lower back extensors, transverse abdominals, and even the external and internal obliques, in addition to the rectus abdominis.
Pelvic Tilt Crunch, Get My Free Fitness App
Backstroke Crunches, Get My Free Fitness App
Dumbbell Crunch, Weighted
Butterfly Crunch
Double Crunch
Knee Crunches Tuck Crunch
Knee to Elbow Crunches
Low Push Crunches
Floor Crunches Abdominal Crunch
Long Arm Crunches Arms Extended
Toe Touch Crunch
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
